FOOT MASSAGE BALL 

 
 
Video demonstration

The Foot Massage Ball

 

 

At the end of a good walk, run, or workout, or after a long day at work

we all experience tired, sore or achy feet and arches. Being able to
prop your feet up and take a break helps, but how often do you take
the time to treat your feet with a relaxing foot massage? It can be 
challenging to find somebody to give you regular foot massages for free,
and paying for a foot massage daily isn’t very practical for the average budget.
 
 
 
 
The Troy Prehab pack arms you with a spikey foot massage ball that will eleviate some of the every day stress that our feet go through. Our feet often get forgotten about, and the benefits of regular foot massage are often overlooked despite the significance it can have on our physical and mental well being. It only takes some 10–20 minutes a few times a week to reap the benefits of foot massage.
 
To relieve sore/achy feet, place the foot massage ball under the arch of one foot, and gently roll it back and forth from heel to toe for 5 minutes, then roll it again but this time from toe to heel for another 5 minutes
 
 
Benefits of the Foot Massage Ball
 
 
  • Improves circulation.
 
Due to a mostly sedentary lifestyle we have become unaccustomed to using our muscles on a regular basis. The muscles in the feet get hardly any exercise and tight, uncomfortable shoes often impair circulation. A 10–20 minute massage session before going to bed can greatly improve circulation in the lower extremities, which is particularly important for people suffering from diabetes.
 
 
  • Helps prevent foot and ankle injuries.
 
Massaging the feet can help with joint pain and aid recovery after an injury, as well as reduce muscle soreness. However, when massage is combined with foot and ankle strengthening exercises and stretching it can prevent future injuries, as well as speed up recovery of existing injuries. A short session three to five times a week will ensure that you minimize the risk of injury. We all have our moments of clumsiness, but a strengthened and flexible ankle and foot ensures that we can avoid unpleasant injuries.
 
 
  • Reduces the effects of depression and anxiety.
 
Looking at some of the studies that have been done on the effects of reflexology, it seems that this type of foot massage goes beyond simply putting people in a relaxed state for the duration of the massage. Frequent sessions have been shown to significantly reduce anxiety in cancer patients. With so many resources available to use online, foot massage techniques can be learned quickly and can serve as an effective way of dealing with depression and anxiety.
 
 
  • Helps with headaches and migraines.
 
A study conducted in Denmark showed that people suffering from headaches and migraines showed great improvement after receiving reflexology treatments. The test subjects stopped taking their medication, and three months after completing their treatments, 65% had reduced symptoms while a small number had been cured. It is believed that those who had reflexology foot massages managed to make additional positive lifestyle changes that may have contributed to their impressive results.
 
 
  • Lowers blood pressure.
 
High blood pressure has become fairly common in modern men and women. It can be caused by a number of things such as stress and an unhealthy diet, but in most cases it has no particular cause and is believed to be a result of environmental factors and genetics. A study conducted on healthcare staff working with elderly people suffering from dementia – a job that is highly stressful and both physically and mentally taxing – showed that a 10-minute foot massage session up to three times a week resulted in improved mood, less anxiety and lower blood pressure.
 
 
  • Helps with flat feet and plantar fasciitis.
 
People with flat feet do not have a normal foot arch due to ligament laxity, which causes the arch to collapse. It can have no major effect on a person, but some people experience foot pain after even mild physical activity due to flat feet. Chronic heel pain can be caused by inflammation or deterioration of the plantar fascia (the connective tissue that supports the arch of the foot). Regular foot exercise coupled with deep massage, where you apply strong pressure on the arch, can help significantly lessen the pain and even cure these conditions.
 
 
  • Helps alleviate symptoms of PMS and menopause.
 
The most common symptoms suffered during PMS include feelings of sadness and unhappiness, irritability, anxiety, tension, insomnia, fatigue, headaches and mood swings. Most of these symptoms can be alleviated with daily foot massages during this period. In the same vein, symptoms of menopause, which are similar to those suffered during PMS with the addition of hot flashes and depression, can be effectively minimized with regular massages.
 
 
  • Reduces effects of edema in pregnant women.
 
Edema, that is, swelling due to fluid retention in the feet and ankles, is very common in pregnant women, mostly in the last trimester. This condition can be combated by massaging the feet on a daily basis, coupled with plenty of rest and the right diet.
 
 
  • Our feet become cramped and tense.
 
From wearing restrictive shoes and walking on hard surfaces. Regular ball rolling releases tension in the muscles and fascia. Since the fascial body is a web of connective tissue, a release in one part can trigger release in the entire web.
 
 
 
  •  After a long walks.
 
The Foot Massaging exercise can be done any time, and almost anywhere. If you are free to take your shoes off when you sit to work, you can even keep a Foot Massage ball under your desk and do impromptu rolling sessions while sitting down. Do it at the beginning of a longer practice to bring extra awareness to all of your poses.
 
 
 

 

3 Methods of using the Foot Massage Ball

 
 
 

 

 

 

  • For a Lateral Arch Massage. 
 

Roll the ball along the bottom of your foot from the heel to the toes, go from the heel to the big toe and back to the heel, then heel to the 2nd toe and back, continue rolling the ball lengthwise through each toe.

 

 

  • For a Medial Arch Massage.
 
Work the ball side to side across the heel, through the arch, and under the toes.  Take your time and be sure to continue breathing throughout your foot massage!
 

 

 

  • Pinpoint Tender Spots on the Soles of the Feet.
 
Making little circles through the arch. Circle one way, and then reverse directions. Pay attention to the spots where you feel extra tension or tenderness and gently spend a little more time massaging those areas with the ball.