tags: 📥️/📰/🟥️ publish: true aliases: - 4 Novel Tips for Bad Feet/Ankles cover: '' general_subject: specific_subject: source: raindrop isbn: doi: url: 'https://jujimufu.com/blogs/training/4-novel-tips-for-bad-feetankles' author: "[[@jujimufu.com]]" guest: publish_date: reviewed_date: ---  ## Highlights - 1. Roll the bottoms of your feet to improve the condition of your plantar fascia. This will have positive effects all the way up your body. This is my #1 tip for people with new ankle sprains. But don't use a ball or a normal sized pvc pipe, instead, use the thin pvc pipes that most people use to stretch their upper body. - 2. When you do use a ball, use it to roll the small ligaments on top of your foot and around your ankle. But don't use a golf ball, baseball, tennis ball, or lacrosse ball or whatever. The best ball is actually a large bouncy ball!!! - 3. Get some voodoo floss compression wrap, wrap your ankle and manually move it in circles, rotate, stretch, press, kneed for about 90 seconds. Then release. - This global compression combined with full range of motion movements increases bloodflow for 10 minutes plus after you release... and bloodflow is what you need for the body to heal. Do this often. Especially once or twice before training. - 4. Get some yoga toes. They are the shit. - Wear them while you drive, in the office, all the time. Walk around the house in them. I wear them for up to an hour at a time sometimes.