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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Sit or stand with support and place a small massage ball beneath the padded underside of one heel.
- 02Apply only light, gradual pressure because the heel pad and surrounding tissues can be sensitive.
- 03Roll the heel slowly over the ball in short forward, backward, and side-to-side passes.
- 04Pause gently near tender areas without pressing directly into sharp pain, numbness, or tingling.
- 05Remove your weight from the tool slowly and repeat on the other heel if prescribed.
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