Best Tennis Ball Exercises for Plantar Fasciitis

Plantar fasciitis is caused by a thickening and inflammation of the plantar fascia at the sole of the feet and causes significant pain. It can be easily treated at home using rest, ice, and custom orthotics (inserts/insoles). You can also perform stretches and exercises to improve muscle strength and flexibility and also address the pain.

Stretches With Tennis Balls

Performing exercises with a tennis ball is one of the easiest and most common ways to relieve plantar fasciitis pain by making the plantar fascia more flexible and relieving inflammation. Three common ways to do it are as follows:

Wall flex

1. Begin by placing the tennis ball against a wall.
2. Place your foot on the ball so that the upper part of your foot rests on it while your heel remains on the ground.
3. Slowly lean with your trunk towards the wall and hold for about five seconds.
4. Repeat 8-10 times.

Rolling massage

The rolling massage can be performed either in a sitting or standing position.

1. Sit erect in a chair.
2. Place the arch of the affected foot on the tennis ball.
3. Gently press your foot on the ball, moving forward and backward.
4. Do this for about 30 seconds.
5. Repeat 2-3 times daily.

Relaxation stretch

1. Begin with your weight on the unaffected leg.
2. Place the ball of your foot on the tennis ball.
3. Transfer your weight to that leg and bend your knees slightly.
4. Hold for 5 seconds before shifting the weight back to the other leg.
5. Repeat about 5 times.

How to Avoid Pain in the Future

In addition to stretches, you can also avoid plantar fasciitis pain by maintaining a healthy weight, using shoes with good arch support and cushion, and performing low-impact exercises. Also, Upstep's custom orthotics can help avoid pain from the outset by redistributing the pressure on the foot so your heel is under less stress.

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