1046 Howitt Street Wendouree
03 5335 3200

Spikey Ball foot release

Allied Health Care for the Ballarat Region

Spikey Ball foot release

Spikey balls are a great tool to perform self-massage (or myofascial release) in order to release muscle tension, improve blood flow, decreasing pain, increase sensation and aid in injury prevention, recovery and rehabilitation.

Undertaking a spikey ball foot release, or plantar fascia release, is just one of many different ways that you can use your spikey ball. This is an exercise which helps to release the plantar facia and intrinsic muscles of the foot and once completed, helps to release the Achilles tendon, calves and hamstrings making the leg feel ‘’lighter’’.

  1. In a standing position, start by placing around 70% or your body weight through the ball and relax your foot. Roll the ball through the middle of the foot, into the toes and down into the heel, on the inside and outside of the foot. Perform ball roll for 30 – 45s each foot
  2. Continue by holding the ball where your heel ends and arch begins, increasing the pressure placed on the ball to 90% body weight. Ensure foot is relaxed.For advanced release

Advanced release: Start in the same position as exercise 2 and perform a forward, sideways and backwards kick of your opposite leg, maintaining the balance on your load leg. Repeat 10 each way. This mimics the weight baring pattern of walking by increasing and decreasing the load placed on your working foot.

You will find this exercise at the start of my mat class or even in my clinical Pilates programs if lower limb/ pelvic work in involved. This is a great exercise to undertake before a run/ walk, for ankle/knee or hip injuries, after a long day on your feet, if you suffer plantar fasciitis or shin splints, or if you are a regular high heels wearer.

Even if you don’t fit into any of these categories, a spikey ball foot release is a great way to increase circulation, sensation and mobility through the foot.

jane jessica 015Written by Jessica Luke: Exercise Physiologist and Pilates instructor at Lake Health Group


Lake Health Group have ceased group exercise classes as of Thursday 6th August in line with government legislative requirements relating to Stage 3 COVID19  restrictions in regional Victoria.

Closure of the gym and Pilates area as well as cessation of groups is for a minimum of 6 weeks at this stage and relates to small exercise groups as well as the GLAD arthritis program.

For people in group classes please arrange for a one on one appointment with Josh or Jamie for them to construct a home program. For those currently doing GLAD with Lachie or Jasper this can continue but only in a 1 on 1 consultation basis.

We apologise for any inconvenience but your safety and that of all our clients and staff at Lake Health Group is our highest priority. We will continue to update you on the status of the gym and groups via social media, our website and our newsletter.


If you are showing flu like symptoms including:

Sore throat



Shortness of breath

OR have travelled overseas and/or been in close contact with someone who is a confirmed coronavirus case within the last two weeks.

Please do not come into the clinic and call 5335 3200 to cancel your appointment.

This is extremely important for the health of all clients and staff.

We thank you for your patience at this time.

Updated 2nd  July 2020