Time for foot roll!  It helps our proprioception and can help prevent plantar fasciitis.

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You wanna skip this exercise if you are in any acute pain in your foot.

This video is a request from one of my Vital 7™ students to make this video, so, voila! You can choose from a variety of different kinds of balls, I’m going to choose the pinky ball for myself, but here are some examples of some other kind of balls that you may already have or can get for yourself.

We’re going to start with tracking along the line of the big toe, rolling through the metatarsal of the big toe, along the foot into the arch and all the way to the heel.

We’re going to repeat that starting with the second toe, pushing into the ball as much as we feel comfortable along the metatarsal, into the arch of the foot and all the way to the heel. Now we’re going to do that with the third and fourth toe.

Next we’re gonna curl our toes over the ball and put some weight into the foot that’s on the ball.  We press on the inside, the center, and the outside of the foot, moving down the foot and all the way to the heel.

Continuing along down the foot, putting pressure on the inside, the center and the outside and don’t forget the heel. Pushing into the heel, all around the heel, inside, outside, top and bottom of the heel.

Next you’re gonna scratch the foot with as much weight as you feel comfortable, along the whole foot, all the way to the heel and scratching on the heel too.

Yeah, that’s pretty much the roll of the foot. Now I like to see how the foot feels after doing that. I loved what my client said. He said, “The foot he had just rolled felt alive compared to the other foot.” I thought that was a great image because it represents the sensation and feeling in the foot you just rolled and the lack of that feeling in the foot not yet rolled.

Every one of my clients begins the session or the class with rolling out their feet. I feel it’s an integral part of the workout because our proprioception begins at the bottom of our feet, it’s our postural reflex. I wanna make sure that the bottom of our feet are nice and open and able to receive information.

Rolling our your feet everyday will help keep your proprioception more clear and it can help prevent plantar fasciitis.  Plantar fasciitis is the thickening of the plantar fascia, a band of tissue running underneath the sole of the foot due to a number of factors. I don’t know if you have ever experienced plantar fasciitis but it’s a painful, unpleasant condition that can debilitate your active lifestyle. This is a simple preventative tool because it helps to soften the thickening of the band.

What I did was part of the Melt Method, which is a great rolling technique, a rolling system. It incorporates different size balls with different hardness and softness to them and I took just a little piece of that.

All right, have fun with that.

Let me know if you have something in particular you want me to address. I take requests! What do you want me to show you? What’s been bugging you lately? Do you want help with something specific? I want to know what you are looking for.

Stayed tuned for the next post!  We will see what I have in store for you then.

Email me at pilates@thebodygallery.com for more information. I’m happy to help.
Until next time, enjoy life, have fun, and make it a great day.


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