achilles tendinopathy

 A common tennis ball can serve as a useful tool for strengthening and rehabilitating your feet. Whether you have an injury, high arches, flat feet, bunions or calluses, tennis ball exercises for feet provide an easy, inexpensive self-maintenance tool for healthy feet.

Rolling the foot with a tennis ball provides a self-controlled massage and stretch for the bottom of the foot and plantar fascia. Start by sitting on a chair and placing the tennis ball under your foot. Gently apply as much pressure as you can tolerate to push the ball into the floor, rolling the ball back and forth from your toes to your heel. Roll the ball for 30 seconds and switch to the other foot. Perform the rolling massage tennis ball exercise two to four days per week to prevent foot-related injuries.

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Graston technique Bristol

 Graston technique’, ‘Scraping’ - Ever heard of these?⁣⁣⁣

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IASTM is a modern-day technique of myofascial release, whereby a rounded stainless steel tool  is ran over the affected area to break up fibrous tissue.⁣⁣⁣

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The technique of ‘scraping’ the adhesions with a tool causes a local inflammatory response to the affected area which increases blood flow. The increase in blood allows the body to heal not only the immediate inflamed area, but also the original adhesion/scar tissue. It also promotes collagen restoration.⁣⁣⁣

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In some instances, it is not uncommon to feel some discomfort as the tool is breaking down fibrous tissue. The level of pain and discomfort will depend on the individual and the level of scar tissue - much like a sports massage.⁣⁣⁣

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𝐁𝐄𝐍𝐄𝐅𝐈𝐓𝐒 ⁣⁣⁣

⭐️ Improves range of motion and mobility.⁣⁣⁣

⭐️ Improves blood flow.⁣⁣⁣

⭐️ Reduces pain in affected area.⁣⁣⁣

⭐️ Speeds up recovery.⁣⁣⁣

⭐️ Increases collagen production.  If you have any question 🙋🏽‍♀️ feel free to ask  #grastontechniqueBristol #grastontechnique #grastontechniqueUK

Romyna Menendez Physiotherapist Bristol 🇬🇧