Move · Videos · Mobility · 4 min

Three Ways to Massage Your Feet with a Ball

Three Ways to Massage Your Feet with a Ball — video by PhysioFit Health & Sports Injury Clinic Play · 3:46

Video by PhysioFit Health & Sports Injury Clinic on YouTube · Open on YouTube

A physiotherapist demonstrates rolling a ball under the foot, then stepping forward with the toes or the heel on the ball for extra pressure and a calf stretch. Quick and easy to do at your desk.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy fascia

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Step by step 3

Tap a time to watch that step in the video.

  1. Ball under the foot: roll heel to toes over the inner arch, middle and outer edge, at a comfortable pressure. 0:53
  2. Toes on the ball, heel on the floor: step forward with the other leg for extra pressure and a calf stretch. 1:46
  3. Heel on the ball, toes on the floor: step forward again, angling the foot to reach the midfoot. 2:29

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the pressure fairly comfortable
  • Roll heel to toes, covering the arch, middle and outer edge
  • Do one to two minutes per foot, or two to three sets of 10 steps

What it works

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Joints it uses 1 take load

  • Ankles & feet takes loadbody weight on the foot over a ball, stepping onto it
  • Knees movesstepping forward over the ball foot
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Plain ball roll under the foot needs no stepping; try one option or all three

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by PhysioFit Health & Sports Injury Clinic; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety