Longevity Playbook

Foot Relief with a "Dead" Tennis Ball: Three Simple Exercises

Title

  • By Retired DPM Dr. Lisa Miller

Meet Dr. Miller

Lisa Miller, DPM is a retired podiatrist who practiced at Johns Hopkins. She is a graduate of Kent State University College of Podiatric Medicine and did her residency at the VA Hospital In Baltimore, MD. She has nearly 30 years of experience in preventive and holistic foot care.  

Title

Heel Raises

HOW TO DO IT:
Stand upright with the "dead" tennis ball placed between the heels. 
 

Squeeze the tennis ball firmly with your heels. 

 

The tennis ball will help to maintain proper alignment and prevent sickling or rolling of the heels inward as they are raised.

 

Aim for 3 sets of 10-15 repetitions.

 

BENEFITS:
This works the ankles, calves, arches and engages the posterior tibialis muscle. Use of a chair may assist balance if compromised. 

Arch Roll

HOW TO DO IT:

Sit in a chair and place a tennis ball under the arch of one foot.
 

Press your foot gently into the ball, applying moderate pressure.
 

Roll the ball side to side along the arch, pausing on any tender spots for 5–10 seconds.
 

Repeat for 1–2 minutes, then switch to the other foot.
 

BENEFITS:
Helps relieve plantar fasciitis, flat feet, and general foot fatigue.

Plantar Fascia Release

HOW TO DO IT:
Stand upright and place the tennis ball under one foot.

 

Roll the ball slowly from the heels to the toes applying gentle pressure. 
 

Focus on tender spots and try to breathe into those areas of pressure for 5-10 seconds. 
 

BENEFITS:
This exercise is particularly advantageous for plantar fasciitis and tired sore feet.

Meet 
Dr. Miller

Lisa Miller, DPM is a retired podiatrist who practiced at Johns Hopkins. She is a graduate of Kent State University College of Podiatric Medicine and did her residency at the VA Hospital In Baltimore, MD. She has nearly 30 years of experience in preventive and holistic foot care.  

For more, follow Cypher Pickleball

25+ Years Practicing At Johns Hopkins

Kent State University College of Podiatric Medicine

Cypher Pickleball Customer

This content is for informational purposes only. Consult a healthcare professional before acting on it.

HEEL RAISES

HOW TO DO IT:
Stand upright with the "dead" tennis ball placed between the heels. 

Squeeze the tennis ball firmly with your heels. The tennis ball will help to maintain proper alignment and prevent sickling or rolling of the heels inward as they are raised. 

 

Aim for 3 sets of 10-15 repetitions.

BENEFITS:
This works the ankles, calves, arches and engages the posterior tibialis muscle. Use of a chair may assist balance if compromised. 

Plantar Fascia Release

HOW TO DO IT:
Stand upright and place the tennis ball under one foot. 

 

Roll the ball slowly from the heels to the toes applying gentle pressure. 

Focus on tender spots and try to breathe into those areas of pressure for 5-10 seconds. 

BENEFITS:
This exercise is particularly advantageous for plantar fasciitis and tired sore feet.

Arch ROLL

HOW TO DO IT:

Sit in a chair and place a tennis ball under the arch of one foot.
 

Press your foot gently into the ball, applying moderate pressure.
 

Roll the ball side to side along the arch, pausing on any tender spots for 5–10 seconds.
 

Repeat for 1–2 minutes, then switch to the other foot.

BENEFITS:
Helps relieve plantar fasciitis, flat feet, and general foot fatigue.

DR. LISA MILLER WEARS CYPHER KEY211s

As a genuine customer, Dr. Miller supports wearing KEY211s for optimal support and comfort

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DR. LISA MILLER WEARS CYPHER KEY211s

As a genuine customer, Dr. Miller supports wearing KEY211s for optimal support and comfort

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Disclaimer: The information provided in this blog is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before beginning any exercise, training program, or making changes to your health routine. Cypher Pickleball and its contributors are not responsible for any injuries or damages that may occur from following the advice in this content.