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Ankle and foot · Stretching

Self-massage of the plantar arch with a ball

Self-massage of the plantar arch with a ball, 2 minutes per foot in sitting position

Illustration of the Self-massage of the plantar arch with a ball exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes per foot

Starting position: Sit comfortably, place one foot on a ball under the arch, heel on the ground.

Description: Slowly roll the ball under your foot from the forefoot to the heel, then from the inner edge to the outer edge, massaging the entire arch.

Tips: Keep the foot relaxed and adjust the pressure according to your comfort. Perform slow and steady movements to effectively stretch the tissues.

Progression: Gradually increase the duration up to 3 minutes per foot or use a firmer ball if the massage becomes too easy.

At a glance

Goal
Stretching
Level
Beginner
Equipment
massage ball
Starting position
Seated, foot placed on a massage ball
Clinical goal
Stretching and relaxing the plantar arch
Also known as
plantar ball massage, foot self-massage, arch massage

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.