Rebalance Yonge & Adelaide Yonge & Adelaide
Physiotherapy Toronto TTC SubwayPhysiotherapy Office Toronto PATH
110 Yonge Street Suite #905
Toronto, ON M5C 1T4Rebalance Sports Medicine - 110 Yonge Street Suite #905

T: (416) 777-9999
F: 1-866-338-1236
E: [email protected]

Rebalance University & KingUniversity & King
Downtown Toronto Physio TTC
155 University Avenue Suite #303
Toronto, ON M5H 3B7
Rebalance Sports Medicine - 155 University Avenue Suite #303

T: (416) 306-1111
F: 1-866-204-0961
E: [email protected]

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Mobility Matters: Treat Your Feet

Whether you work on your feet all day, run high mileage, or take leisurely weekend strolls, tension that builds up in your feet can lead to pain, discomfort or worse, injury. Anyone who’s battled plantar fasciitis knows it’s no walk in the park.

Spending a minimum of 10 minutes a day mobilizing areas can go a long way to prevent hotspots from flaring up. All you need is a ball and some space to stretch. Using a Yoga Tune Up Ball, Lacrosse Ball, Softball, or Golf Ball to twist, press and roll into your foot mobilizations.


In a kneeling position, start by stretching the tops and bottoms of your feet. Breath in and out of the stretch to go deeper. Feel for the tissue to move and relax to the stretch.

plantar flexion stretchdorsi flexion stretch

Toe Yoga

Next, practice independently moving your toes from one another. Lift your big toe, while keeping the little toes on the ground, then reverse. If you have trouble doing this, then you know the muscle and fascia on your feet are tight.

Take your fingers and work them in-between your toes, stretch, massage, gentle pull at them to mobilize.

big toe yogatoe yoga 2


Using your ball of choice, start rolling through the bottom of your foot. Begin at the heel and work your way through the arch, ball of foot and toes. Spend some time in areas that feel more tense – play with the pressure and speed that you roll.

yoga tune up ball rolling - toesyoga tune up ball rolling - toes 2yoga tune up ball rolling - midfootyoga tune up ball rolling - heel

By adding these simple stretches and mobility work to your daily routine, you can help prevent overuse injuries, create better movement and treat your feet.

Try this amazing foot mobilization sequence and get the fascia, soft tissues and bones in your feet moving again.

If you have foot issues and are looking for more individualized exercises for your feet, contact us today!

Melissa Doldron, Registered Massage Therapist

Melissa Doldron is a registered massage therapist practicing at Rebalance Sports Medicine in downtown Toronto.

Request An Appointment Online or Call Now

Yonge & AdelaideRebalance Clinic Yonge Adelaide
110 Yonge Street Suite 905
Toronto, ON M5C 1T4
T: (416) 777-9999
E: [email protected]
University & KingRebalance Clinic University King
155 University Avenue Suite 303
Toronto, ON M5H 3B7
T: (416) 306-1111
E: [email protected]

Copyright © Rebalance Sports Medicine 2013-2020. All rights reserved.

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