Structura Body Therapies - Spring

Why would we roll out our feet with a bouncy ball?

Your feet carry all the weight of your body. From a tough work out, standing all day for work, wearing unsupportive/restrictive shoes. This can lead to some serious foot pain.

Enter the bouncy ball.

The bouncy ball may be small but it packs a punch. Especially, when used for self-myofascial release. A technique designed to release tight trigger points in the fascia.

Rolling out the feet can improve range of motion, reduce stress, improve circulation. It can even be used to help plantar fasciitis.

Now how to roll out your feet-

1. Sit- with both feet flat on the floor. (Can be done while working at your desk, watching Netflix, or eating at the kitchen table)
2. Place- place the bouncy ball underneath one of your feet.
3. Pressure- gently start applying pressuring. Slowly adding more until you feel an intense pressure. (Aim for 5-7 on a pain scale of 10)
4. Roll- start the ball at the heel and begin rolling towards the toes. Stopping whenever you find a nice trigger point. Allowing the ball to melt into your foot.
5. Hold- hold each trigger point for 60-90 seconds
6. Continue to find good trigger points throughout the foot
7. Repeat- do the same thing on the other fo ot

Let’s talk about fascia and it’s purpose-

Fascia is a connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.

The tissue provides internal structure but encased in the fascia are bundles of nerves. When stressed, it tightens up. Which can cause pain in the stressed tissue.

Fascia is like this 3D suit that surrounds your whole body, holding it in place. It’s made to stretch as you move. But over time it can become tight and restrictive. When it dries up and tightens around muscles, it can limit mobility and causing painful knots to develop.

It’s important to keep your fascia healthy through balanced, integrated movement.

Some self care tools to help correct posture and, or keep your fascia healthy are

1. Myofascial release- use a foam roller, lacrosse ball or even a golf ball and work the tight area by relaxing into it for 2 mins
2. Corrective exercise focusing on proper form over weight as you exercise.
3. stretching the tight muscles
4. Hydrate- ideally drink 1/2 your body weight in ounces. Fascia is mainly water and when we are dehydrated it becomes restrictive

Happy New Year!

And what a new year it can be!

Let us help you “own 2021” and take charge of your body!

Let us help you EXPERIENCE LIFE, WELLNESS AND ADVENTURE in the new year.

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