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Most people have heard of plantar fasciitis. This is inflammation of the fascia along the base of the foot, leading to pain in the feet and particularly the heel.


  • Stand with support from wall or a stable surface
  • Place your foot on the spiky ball and slowly roll along the bottom of the foot
  • You can change the intensity by increasing your weight on the ball
  • If you find a sore spot you can hold and wait on that point until the tightness subsides
  • Complete for 5 mins on each foot
  • This can also be completed on a roller is you don’t have a spiky ball


  • The spiky ball can be quite sore on this part of the foot. The feet are extremely sensitive particularly when inflamed. Release using the spiky ball to a level where you can tolerate it
  • If you are unsure, please speak to your physiotherapist