Ankle and foot · Self-massage
Self-massage of the medial edge of the foot with a ball
Self-massage of the medial edge of the foot with a ball, 2 sets, 1 minute per foot
Listen to the instructions
How to do the exercise
Sets: 2
Duration: 1 minute per foot
Description: Sitting or standing, place a ball under the medial edge of your foot. Gently roll the ball applying moderate pressure to massage this area, while keeping the foot relaxed. You can slightly extend the toes to stretch the plantar fascia during the massage.
Tips: Breathe deeply and avoid applying excessive pressure to prevent pain. Focus on sensations of relaxation and release.
Progression: Gradually increase the duration up to 2 minutes per foot or add slight additional pressure as the massage becomes comfortable.
At a glance
- Goal
- Self-massage
- Level
- Beginner
- Equipment
- balle de massage
- Starting position
- Assis ou debout, pied relâché
- Clinical goal
- Détendre et masser le bord médial du pied pour soulager les tensions
- Also known as
- massage pied avec balle, auto-massage plantaire, massage bord intérieur du pied
