A golf ball is the ideal size and density for massaging the under surface of the feet. Daily walking and standing coupled with uncomfortable footwear can often lead to sore feet at the end of the day. This golf ball exercise will work to reduce muscle spasms, increase flexibility and improve blood flow.
Incorporate this exercise into your training programme or simply leave a golf ball next to the couch under your work desk to perform this throughout the day.
The toes assist in ambulation and movement such as walking, running, jumping, etc. Toes also function to improve balance, support bodyweight and propel you forward. A great way to reduce fall-risk potential and improve mobility is to ensure the toes are agile and flexible. Hands-on mobilisation of the toes improves the overall health of your toes.
Don’t forget to give all your toes a good inspection during this exercise. Look for any damage to the toenails and check for cuts, blisters or rough skin. Visit your local podiatrist for evaluation and self-care instructions as needed.
Muscles of the anterior compartment of the shin work primarily to lift the foot upwards towards the shin. This is a critical movement for walking and running. Inefficiency of these muscles often cause “shin splints”. Regular stretching and strengthening of the shin muscles will reduce the likelihood of injury.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily. This exercise has the added benefit of assessing and increasing ankle range of motion. After mastering this version, you can move your foot away from the wall by 1cm and repeat.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.
Rehabilitation of Your Foot and Lower Back Conditions.
Long Lasting Wear
Strong Foot Support
Easy to use
Handmade MASS4D® Quality
I really liked your biomechanical analysis and that was why I tried the insole. I have tried so many but from the moment I tried your insole a few days ago now I am gratified at how comfortable it is
Thank you for a great product. Just ordered more pairs”
Annette Racaniello - New York
FREE EXERCISES
Free recommended foot exercises, stretching, articles, medical news and everything good for your feet
Medical reviews and clinical articles on everything about lower biomechanics.
Click for the clinicians blog
You should always seek the advice of a physician or other qualified healthcare provider with any questions regarding personal health or medical conditions.
The content, products and services offered herein, are here to educate consumers on healthcare and medical issues that may affect their daily lives. Nothing in the content, products or services should be considered, or used as a substitute for, medical advice, diagnosis or treatment. This site and its services do not constitute the practice of any medical, nursing or other professional healthcare advice, diagnosis or treatment. can be used for details about blog authors or general information.
The marks “MASS4D” and the MASS4D logo are trademarks. The content and design of MASS4D.com is protected by U.S. and international copyright laws. You may not copy, reproduce, republish, upload, post, display, transmit or frame any of these materials without prior written consent from MASS4D®.
Medical Disclaimer
The content, products or services on this site should not be considered or used as a substitute for medical advice, diagnosis or treatment and is not intended to provide individual medical advice. Included materials and conversations do not imply a personalised doctor-patient relationship.
Copyright and Intellectual property
MASS4D® is owned and operated by Scheibye General Trading LLC - Licence no: 853463
MASS4D® and Logo are registered trademarks of MASS4D Inc. All content, trademarks, artwork, and associated imagery are trademarks and/or copyright material of MASS4D® Inc.