How to use a mobility ball to relieve foot tension

Do your feet feel heavy after training or walking a lot?

The mobility ball is a simple tool that helps you release tension, improve circulation and prevent discomfort such as plantar fasciitis.
In this guide I explain step by step how to use it correctly, how long to apply it and when to avoid it.

Ideal if you do CrossFit, spend long hours on your feet or are looking for a quick way to soothe your feet at home.

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What is a mobility ball?

It is a dense ball, similar to a lacrosse ball, which is used for myofascial release massage. You can use a specific muscle recovery ball or a homemade alternative such as a tennis ball (although it is less effective).

Benefits of using the mobility ball on the feet

• Improves ankle mobility
• Reduces tension in the plantar fascia
• Increases circulation
• May prevent chronic discomfort in feet and calves
• It is easy to apply at home or in the box.

When to use it?

• Before training to activate
• After training to download
• On rest days or after long walks
• If you spend many hours on your feet or you feel stiffness when you walk

How to use the ball step by step

1. Place the ball on the ground.
   You can sit or stand, depending on your pain tolerance.
2. Rest your bare foot on the ball.
3. Apply progressive pressure.
   It should not hurt too much, but you should feel some discomfort.
4. Roll slowly from the heel to the toes.
5. Stop at the points of greatest tension.
   Keep pressure for 20-30 seconds.
6. Repeat for 2-3 minutes per foot.

Practical recommendations

• Do this on a firm surface, not carpet.
• Breathe deeply while applying pressure.
• If you feel sharp pain, stop exercising.
• Use a softer ball if it is your first time.

Proposed exercises

The use of the mobility ball on the feet is a simple but effective technique. It helps reduce stiffness, improves blood flow and relieves pain in the sole of the foot. Ideal for those who train CrossFit, run or spend many hours on their feet.Foot mobility exercises.

This is a proposal of some basic exercises that can be done with the Velites infinity ball or similar.

In addition to working the plantar fascia with the mobility ball, another technique you can integrate into your post-workout recovery routine is red light therapy. In this article → TRed light therapy in CrossFit: does it work for muscle recovery? delves into how this technology can help reduce muscle pain, improve sleep and accelerate cell regeneration.

Which ball do I recommend?

These exercises can be done with any ball you have at home or in the box, but I use and recommend the Velites infinity ball, which has a special design that gives it 3 main advantages:

• Firm but slightly moldable material so that you can adjust the pressure with which you want to perform the exercises.
• Surface relief to provide different stimuli.
• With respect to a traditional lacrosse ball, its infinity shape allows you to do the exercises more comfortably since you will not feel so easily that you lose the ball.

I also advise you to take a look at the rest of the Velites foot care products (toe separator, massage mat, mobility wedge, band...) as it will help you do more exercises to improve foot strength.

Objective of foot massage

The main purpose of its use is:

Caution: Optimum intensity for foot massage

If you apply too much pressure when using the ball, you may cause the opposite effect: irritating the tissue instead of relieving it.

This is not common, but it is common in CrossFit to think "more is better" and go overboard with intensity.

Pressing too hard can generate inflammation instead of relaxing tensions.

To find out if you are applying the right pressure, look for a tolerable discomfort, never acute pain.

During the massage it may be uncomfortable, but when you finish you should feel a sense of relief in your feet.

When is its use not recommended?

It is not recommended in phases of acute pain since massage could worsen the symptoms.

Frequently Asked Questions