This one MAGIC exercise helps flat feet OR high arches

Here's the best exercise I know for mobilizing your feet.
It’s magically perfect for all foot types - flat, high arched & in the middle AND it’s one of my favourites for the dreaded plantar fasciitis too. But that's not all! It'll help you make a better transition to healthy, barefoot style footwear and be more comfortable walking barefoot on texture too!
Grab a tennis ball or any other similar or smaller ball or not-sharp object and give it a go (in the video I'm showing a Yoga Tune Up Ball, a MELT hand & foot kit ball, a hacky sack and a Yamuna foot saver half ball.
Try this several times a week for a few weeks and see how things transform!
For more of my top foot exercises, make sure to pick up my (free) Free Your Feet program here: bit.ly/401QeB1
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[@juliechurchman523]

These felt amazing on my feet. Last year I had really severe plantar fasciitis and your exercises for the feet helped SO much and the PF went away after 10 weeks. Thank you again Petra! ❤

[@PetraFisherMovement]

Yaaaaayyyy! That's soo awesome!! My pleasure 😊 Bravo for sticking with it 👏👏👏

[@777sjp777]

Assuming the warmth I feel after doing this is the increased blood flow within my feet? Feels great and is just what I needed!

[@PetraFisherMovement]

Most likely! isn't it fabulous?!

[@user-cx3wh7cr7o]

How long are you doing this for in each spot and how long did you time it for?

[@lashazachariah5495]

This is helping me so so much with my grounding walks/hikes. I would probably use the word “mindful” when describing how to focus on each section. Love this. ~thank you so much Petra

[@PetraFisherMovement]

Yessss! This is amazing to hear!! Bravo for making the changes 👏👏👏 I'm happy to help 🤗

[@lindawolery4299]

Thank you Petra ❤. This is an awesome routine.

[@PetraFisherMovement]

My pleasure!! I'm happy to hear it 🤗

[@susancastle746]

Excellent and ooooh my it felt so good--even on the more tender spots!

[@PetraFisherMovement]

Yessss!! I love to hear it!! 🙌💪

[@laurasyogaflowandmeditations]

Wow. Will be doing this one regularly. Really feel the entire foot after doing these :) Thanks for all that you share

[@PetraFisherMovement]

Yayyy! That's wonderful!! You're so welcome 🤗🤗

[@sarahmccarron5399]

this was incredibly helpful! can feel the next day how wonderful this is for my whole body. thanks!

[@PetraFisherMovement]

Yaaaayyyy! I love to hear that 🤗 Bravo for giving it a try!

[@susanh824]

How long do you recommend staying in each spot? Thanks!

[@juliechurchman523]

I believe she recommended 30 seconds on each spot.

[@PetraFisherMovement]

20 seconds to 2 minutes. I think I did 20-25 seconds in the video. Sorry that wasn’t clear!

[@cynthiashields4580]

Yummy! This feels so good on my feet and body. I really enjoy all of your feet exercises as I am transitioning over to zero-drop shoes. Thank you so much!!

[@PetraFisherMovement]

Yaaayyyy!! I'm soo glad to hear it 🙌💪 Bravo for making the change!! If you're looking for more info on transitioning to minimal shoes, I have a comprehensive guide I'll link here: bit.ly/3GodcKe

[@magelabernardo4021]

I needed this right now. Thank you!

[@PetraFisherMovement]

Yayy! You're so welcome! 🤗

[@PaulHarsch1]

Thank you for your video. What is your view on rolling the foot over the round object as compared to your method of holding a position for 30 seconds each?

[@PetraFisherMovement]

I like rolling too but find this is more effective for mobilization and it certainly approximates the real loads we would get in walking more closely. Try doing one foot this way and rolling the other way and see what you think!

[@PaulHarsch1]

@@PetraFisherMovement Thank you so much for taking the time to reply. I will try your suggestion to compare. Also, please reply with the link to see the next video you mentioned on repatterning. Thank you again.

[@PetraFisherMovement]

@@PaulHarsch1 Please let me know your thoughts, I'm curious! Here's the other video: kzbin.info/www/bejne/bYWQpaaDibyEbpY

[@anitralavanhar9360]

This feels really helpful. I’ve been suffering from plantar fasciitis for 2 years! I’m wondering what are your thoughts on dry needling for plantar fasciitis?

[@PetraFisherMovement]

Hard to say - I’m a movement coach and generally I think active movement works better than passive modalities. Have you seen my plantar fasciitis video?

[@bezig1951]

Can you do a link to some of the barefoot shoes for walking that your recommend??

[@PetraFisherMovement]

I don't typically recommend specific shoes, but this guide to transitioning to minimal shoes has my fave shoe reviewers and links at the bottom: bit.ly/3GodcKe

[@Tori57]

Hi Petra, what is the size of the ball you are using. I have a pretty large/hard ball that I have been rolling under my foot but it def would not fit on those tiny spots

[@PetraFisherMovement]

I would go with anything tennis ball size or smaller - smaller is generally more challenging.

[@robyn3349]

Thank you!

[@PetraFisherMovement]

My pleasure! :)

[@bethspainhour4218]

How often do you recommend doing the exercises for flat feet? Once a day? Multiple times a day? Every other day? Thank you for the video.

[@PetraFisherMovement]

I'd try 1x, every one or two days, until you feel like you're not making changes any more, and add the next exercise I'm going to post here daily

[@jasonscala8189]

Thanks for the great video, Petra! How do you feel about using the free foot to push down on the working foot for even more pressure? I get an interesting sensation by using the outside of my free foot to press down on my toes.

[@PetraFisherMovement]

Hmmm. Good question - I've never considered that before. This exercise is supposed to simulate the loads you get when walking on textured surfaces, which definitely wouldn't include adding overpressure, so my instinct says it's not something I'd suggest. But as long as it doesn't hurt it's probably not a problem....I'd explore and decide how you feel about it!

[@terriliggett544]

I have some severe fat pad atrophy. Any suggestions to relieve pain? I’m getting new orthotics.

[@PetraFisherMovement]

Typically gentle graded exposure to texture can help rebuild fat pads. I'd consider something like the Naboso balls to roll on and a texture mat and spend time on those, as well as general foot exercises and see how that goes.

[@candytroy5862]

How often should you do this?

[@PetraFisherMovement]

I'd try once a day, every one or two days, until you feel like you're not making any more changes. Then you can add the exercise from my How to Pronate & Supinate YT video daily if you'd like to go further! I'll link it here: bit.ly/3U24MQg

[@user-eo1bq5wc9m]

When I do the last row, by the heel, my heel is off the ground. Yours looks like it is on the ground. I have VERY high arches. Could that be why?

[@PetraFisherMovement]

put the ball further forward so your heel can stay on the ground :)

[@collese]

My first metatarsal has been fused in my right foot so I know I'm unable to accomplish full natural flexibility. Would this backfire if my left foot gets really flexible?

[@PetraFisherMovement]

Hmm. Hard to know when you have an injury. I’d imagine you still want to make sure all your other mobility is on point so I think it’s likely a good idea but you’ll have to try it and see how your body feels.

[@collese]

@@PetraFisherMovement Thanks so much - going for it!

[@PetraFisherMovement]

@@collese Pls keep me posted!

[@rebeccathatchermurcia6056]

This was a little boring. But I guess not all healing is going to be very entertaining. I really appreciate that you did both feet and explained the importance of getting in that massage without hurting yourself.

[@PetraFisherMovement]

Yeah, it’s slow - that’s why I took you through the whole thing because it’s easy to speed through it (also because I hate when teachers only teach one side!!). Sometimes it’s worth putting in the time - you can do it yourself and listen to a podcast or an audiobook and get great results!