I was recently in the Exercises for Injuries Secret Group page where people who have bought one of my products go in order to ask myself or my friends in the health and fitness world questions that will help them with their fitness, or injury, or health problems.
One of the questions that came up in the Secret Group page was about the Golf Ball Stretch. I wanted to highlight and make sure that you are avoiding these 4 Common Mistakes when performing the Golf Ball Stretch for Plantar Fasciitis or Foot Pain.
Avoid These Common Mistakes When Performing the Golf Ball Stretches for Plantar Fasciitis or Foot Pain
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If you search the internet or talk with your friends about foot pain or plantar fasciitis, they might say, “Oh, you should take this golf ball and rub it along the bottom of your foot”.
Golf Ball Stretch
This is an excellent exercise, but there are four things that many people do wrong when it comes to the golf ball stretch.
#1 – Avoiding painful areas
When doing this exercise, people tend to avoid the painful areas. Rather, you should go into those aching parts and work around the painful area when stretching.
#2 – Not putting enough force into the plantar fascia and into the golf ball
A lot of people just take the golf ball and rub their foot along it, but you have to remember that the plantar fascia is an incredibly strong tissue. We run, jump and walk on it everyday, so it can take a lot of stress and force.
When self massaging, you need to put some force into it. Standing and rubbing the fascia lightly into the ball will not do the trick.
If you sit and rub the ball to your fascia, you do not get as much force into it as you need, unless you really lean on it when stretching.
Golf Ball Stretch Sitting Position
Make sure that you are using enough force in order to get some benefits from that golf ball stretch.
#3 – Not working the heel
A lot of people focus just on the arch area. It is important to focus and work on the heel area and really make sure that you put enough force into the golf ball. You have to work on the heel and not just the arch.
Golf Ball Stretch focusing on the Heel
#4 – Ignoring the toes
If you look at the fascia using your hand, the middle is the arch and the heel of the hand is the heel of your foot and that fascia moves off into the toes. A lot of people just focus on the arch, not really dealing with the heel and the toes.
Golf Ball Stretch moving into the Toes
Move into the toes when working on your fascia and not just the arch.
There you go! If you are using that golf ball stretch in order to help with foot pain or plantar fasciitis, make sure that you don’t make these four mistakes.
- Avoiding the painful areas. It is going to be uncomfortable but you have to go through those areas cautiously.
- Make sure you apply enough force when doing the golf ball stretch to effectively massage the plantar fascia.
- Work on the heel area.
- Work on the toes.
In order to get more benefits when doing the golf ball stretch, place the golf ball in a freezer and use it to massage the bottom of your foot once frozen. This will help reduce inflammation and ease tension.
One other question that I commonly get is “does the brand of golf ball matter when it comes to golf ball stretch?” — No. It doesn’t matter what brand of golf ball you use to do the golf ball stretch. It is more important to do the golf ball stretch and even more important that you do the golf ball stretch properly.
Rick Kaselj, MS