In recent weeks, I have been breaking down a stretching routine that I credit with resolving my two-year ordeal with plantar fasciitis. That malady. characterized by sharp heel pain, was the result of inflammation of the plantar fascia, the thick band of tissue that connects the heel bone to the toes. As it turns out, a golf ball is one of my secret weapons for alleviating that pain and preventing future injury.
I use a golf ball to perform myofascial release to break up adhesions, one of the causes of discomfort on the bottom of the foot. In the interest of full disclosure, I experimented with many different types of balls to relieve my plantar fasciitis pain. That includes a lacrosse ball, a smaller foam ball, and even a tennis ball, which most tennis players tend to have. Ultimately, the golf ball turned out to be the best for me. It allows me to target tight spots effectively with a lot of firm pressure. However, every person is different, and what works best will depend on individual pain tolerance and foot sensitivity.
I perform this technique standing up and usually near something to hold onto for balance. The ball is situated below the foot for three distinct exercises. The first uses the golf ball for pressure massage in an arc where the bottom plantar fascia connects to the heel bone. I perform that rolling motion for 30 seconds and then shift to massaging the rest of the plantar fascia using a more vertical motion for an additional half minute. I made an animated gif that illustrates the path of the ball. (If you don’t see images, your email client or web browser is blocking it.)
I also use the golf ball to perform an isolation stretch on the big toe. To do that, the ball is wedged against a wall (or in this case a plyometric box), and the big toe is placed on top of the ball. I then lean in using my body weight to create the stretch. These three exercises helps stimulate blood flow, break down adhesions, and improve flexibility in the foot muscles. The following image captures the entire sequence from the side view.
You may have noticed in these recent videos that I exclusively wear Feetures brand socks. For tennis, there is nothing better than the Feetures Elite Max Cushion No Show Tab Ankle Socks. They are woven to enhance arch support, which helps guard against plantar fasciitis heel pain. Additionally, they have cushioned tabs on the front and the back that prevent blisters around the mouth of the shoe that other socks don’t quite cover. Those tabs are essential for racquet sports.
Good tennis is built on a solid foundation of footwork. Consequently, the best players in the sport take care of their feet.
Feetures Elite Max Cushion No Show Tab Ankle Socks (<- Sponsored Link)
If you’re dealing with foot pain, don’t ignore it—fix it. A simple golf ball can be the difference between struggling with discomfort and playing pain-free. Grab yourself a golf ball and try out these exercises. Your feet will thank you, and you might just find it’s the missing piece to your routine!
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Thank you! For me, this advice is very timely.