Sit in a chair with your foot resting on a tennis ball, frozen water bottle, or foot roller.
Gently roll the arch of your foot over the object.
Apply comfortable pressure.
Roll for 2–3 minutes per foot.
Pro tip: A frozen water bottle combines cold therapy and massage—great after activity.
Exercise 4: Towel Curls
Strengthening foot muscles helps support the arch and reduces strain.
How to do it:
Sit with a towel under your foot.
Use your toes to scrunch the towel toward you.
Release and repeat for 1–2 minutes.
Repeat 2–3 times.
Variation: Try picking up small objects like marbles with your toes.
Exercise 5: Ankle Circles
This improves circulation and ankle mobility.
How to do it:
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