Structura Body Therapies - Spring

Why would we roll out our feet with a bouncy ball?

Your feet carry all the weight of your body. From a tough work out, standing all day for work, wearing unsupportive/restrictive shoes. This can lead to some serious foot pain.

Enter the bouncy ball.

The bouncy ball may be small but it packs a punch. Especially, when used for self-myofascial release. A technique designed to release tight trigger points in the fascia.

Rolling out the feet can improve range of motion, reduce stress, improve circulation. It can even be used to help plantar fasciitis.

Now how to roll out your feet-

1. Sit- with both feet flat on the floor. (Can be done while working at your desk, watching Netflix, or eating at the kitchen table)
2. Place- place the bouncy ball underneath one of your feet.
3. Pressure- gently start applying pressuring. Slowly adding more until you feel an intense pressure. (Aim for 5-7 on a pain scale of 10)
4. Roll- start the ball at the heel and begin rolling towards the toes. Stopping whenever you find a nice trigger point. Allowing the ball to melt into your foot.
5. Hold- hold each trigger point for 60-90 seconds
6. Continue to find good trigger points throughout the foot
7. Repeat- do the same thing on the other fo ot

Happy New Year!

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