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Happy Feet for Keeps

Updated: Jul 18, 2022

Each of your feet has over 100 muscles, tendons, and ligaments, 30 joints, and 26 bones. They work in an orchestrated manner to supply stability and mobility to your ever changing body as it moves through space.


You may be one of approximately 75% of people who have suffered from some sort of foot pain throughout your life. From plantar fasciitis to bunions to dorsi flexion weakness, there is not a one-size fits all fix for everyone. Today, I want to teach you a fascial release on the inception of the Superficial Back Line of the body.


The Superficial Back Line of fascia begins from the underside of your toes. It stretches up the back of your legs, up either side of your spine to the back of the head and forehead. It allows us to lie on our stomachs and back, sit, stand, and walk. Because this important fascial line can become out of balance or tight in one area, you may find that the following facial release of the the feet has effects on sections or the entirety of the Superficial Back Line.


You will need a fascial ball, which can be a soft ball, a spiky ball, or even a tennis ball. Fascia tends to respond initially to a softer ball. Pick one that does not aggravate your foot. If you have neuropathy or other injuries, consult your doctor, podiatrist, or movement professional before starting.


Start by standing tall and doing a roll down to reach toward your toes. Try to move slowly and notice any tension on the bottom of your feet, achilles tendon, calf, hamstring, spinal erectors, or back of the neck. You may feel more tension on one side of the Superficial Back Line. Make note of the areas that are most uncomfortable.


Step 1: Place your ball on the floor. Hold onto a stable surface like a wall or chair for balance if needed. Decide which foot to begin with. I like to begin with the side I feel tighter on. Place the bottom of your big toe flexor on the ball and begin adding slight pressure as your slide your toes side to side on your ball. This is on the space between your toes and the ball of the foot. Repeat 8-10 times, then place pressure forward across the underside of all the toe flexors for 10-20 seconds.


Step 2: Place your ball of your foot behind your big toe on your ball. Slide side to side on the ball of the foot from behind the big toe to behind the pinky toe. Repeat 8-10 times, then apply pressure by leaning forward onto the entire ball of the foot for 10-20 seconds.


Step 3: Place your the arch of your foot just behind the ball of the foot by your big toe. Slide your foot longways along the arch of your foot toward your heel 4 or 5 times. Move to the arch behind your second toe and repeat. Then proceed to the arch behind your third, fourth, and fifth toes. Finish by placing pressure on the area of your arch that felt tightest for 10- 20 seconds.






Step 4: The final step is to place your heel on the ball. Try to apply slight pressure while making 5 circles clockwise and counter-clockwise. Apply pressure with your heel directly on the ball while the ball of your foot is in contact with the floor.



Repeat your beginning roll down and analyze the difference you feel in that foot and the Back Superficial Line of the body. Move to the opposite side and repeat the release.


Our bodies are made to move. Whether you like to run, walk, or even dance, we need to have tools in our tool belt to balance and align our bodies while preventing injuries. This "Happy Feet" Release is for keeps!


Visit my shop page at www.belapilates.com to order your spiky massage ball.

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