What does rolling a tennis ball on your feet do?

Rolling a ball under the foot is a manual soft tissue manipulation technique. It improves circulation and stimulates blood flow to the arch. Reduces cortisol levels and relaxes and loosens muscles and ligaments that are tight and constricted which aids in recovery and healing. The message effect briefly numbs pain signals from nerves in the foot.

While it doesn't strengthen the feet, rolling a tennis ball under your foot can stretch the bottom of the foot and loosen up your plantar fascia. This exercise relieves tension in the plantar fascia and makes it less likely to become irritated. It also improves circulation in the area.

Rolling a tennis ball under your feet does not strengthen it. Instead, it's a type of self-massage that allows you to reach the deep tissues and stretch the plantar fascia. The massage loosens any tension in the feet and reduces the risk of irritation. Also, the massage improves foot joint mobility.

Gently rolling a tennis ball under your feet can offer many benefits, including relieving foot pain, improving mobility, enhancing circulation, reducing stress, and boosting overall function. However, it may not necessarily strengthen your feet. Strengthening exercises targeting the muscles of the feet (plantar fascia) may be more effective for improving foot strength.

I've personally found that using custom orthotics is also incredibly helpful in easing foot pain or if you need extra support for foot-related conditions.

Rolling a ball under your feet can actually do both—it gently massages the muscles and fascia on the bottom of your feet, releasing tension and improving circulation. It can also lightly activate and engage foot muscles, which may strengthen them over time, especially if you do it consistently.

It’s a simple and effective way to care for your feet, but if you're dealing with chronic pain or specific issues like plantar fasciitis or neuropathy, adding custom orthotics can offer more targeted support. At Upstep, we make insoles designed to relieve pressure and improve alignment, which complements foot exercises like ball rolling really well.

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