A few points to note ...
This weeks technique is a little controversial. There are those that claim massaging the tissues of the foot is purely a placebo, however with the knowledge that the main four muscles in the lower leg pass through the ankle into the underside of the foot then it starts to make sense that releasing this well trodden area can go a long way in improving ankle mobility, reducing the feeling of tightness and fatigue in the lower legs and generally making you feel better from the ground up.
To perform this technique you need a solid massage ball (or golf ball will do nicely). Sit in a relaxed position on a chair or bench and place the ball under your heel (shoes off of course!).
Applying gentle to moderate pressure, either by the weight of your leg on its own, or by crossing the other leg onto your knee, slowly roll the ball across all the tissue of the heel and midfoot. Every time you find a sensitive spot which tickles, pains, or feels like tough tissue then pause, apply a little more pressure and wait for the massage pain to dissipate before slowly rolling on to the next spot. To get best use out of this technique aim for around 10 minutes of massage on each sole.
Related: CHECK OUT MORE FROM THE MOBILITY MONDAY SERIES
If this tip has highlighted a restriction in your movement abilities and you would like to improve your mobility further, feel free to be in touch with questions, requests for tips or indeed to set up a consultation meeting or video call to analyse your movement habits and update your training plan.
PLANTAR FASCIA RELEASE (PROTECT YOUR ANKLE MOBILITY)
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Check back each Monday for another technique or stretch position that will help your improve your mobility, eliminate and avoid pain, and ultimately encourage efficiency whilst preventing injury. This weeks position -