A Move You Should Do MONDAY – Standing Ball Roll

This week’s exercise, the standing ball roll series, is a simple exercise that packs a big punch. Here’s how to do it:

Stand on one leg and place your other foot on a ball. You can use any size ball. If you feel a little unsteady, hold onto a wall, countertop or the back of your couch. You will still reap the benefits of this exercise even if you have to hold onto something.
Perform three variations of the ball roll:
- Roll the ball front to back x 6-10 repetitions
- Roll the ball side to side x 6-10 repetitions
- Roll the ball in a circle around your standing foot (clockwise and counterclockwise) x 6-10 repetitions

Why does this matter?

Your foot has 26 bones that allow your foot and ankle to move into pronation (rolling in) and supination (rolling out). Common overuse injuries of the foot and ankle, like plantar fasciitis, heel pain, chronic lateral ankle sprains and tarsal tunnel syndrome often occur due to lack of pronation or supination.

The standing ball roll helps unlock these motions as your standing foot subtly moves while you roll the ball. Give it a try. You’re feet and ankles will thank you.

Because nobody has time to be in pain.

Until next time…