How To Half Ball

WHAT: OPTP Half Balls

WHY: The aim here is to target the dense, flat piece of connective tissue on the bottom of the foot called plantar fascia. This piece of fascia is a meeting point for many muscles of the lower leg, together giving us power and stability in walking. When we spend a lot of time on our feet or have an injury in the lower leg/ankle/foot, plantar fascia can thicken more causing limited motion, discomfort and sometimes further injury.

HOW:The keyword here is patience. (see our post on FASCIA for more) Stand with legs straight and feet parallel, hip width apart (if this is a new stance for you, try doing this exercise in front of a mirror the first few times). Begin by leaning your weight into your standing leg, and place your other foot on the half ball (I like to start in the very center of the foot). You can place the half ball virtually anywhere under the foot as long as you can keep the foot/leg completely relaxed (meaning, don’t start at the most tender of spots). Stretches like this are most effective when the area that is being stretched is as soft and passive as possible. Once you find a spot you can fully relax on, hang out for a minute or so. After, move the ball slightly and stretch a new spot on your foot. (Note: move the ball as opposed to your foot so as to maintain even placement of the legs.
Now, take a walk and notice the change! Notice how the other foot feels in contrast to the stretched foot. Is there more space? Less pressure? Better range of motion? After you get a sense of the opening that has happened, go ahead and stretch the other foot. Enjoy!