How to Use The Best Spiky Foot Ball

mobility, recovery -

How to Use The Best Spiky Foot Ball

If you're reading this you've more than likely purchased the best "foot" ball ever, or you're simply curious. Either way, keep scrolling and enjoy the vibe.

If there's anything you do roll out in your body, I wholeheartedly believe it should be your feet. After all, for most of us, these dogs are on all day, every day with the exception of a foot injury, which then only encourages another piece of the body—or other foot—to overcompensate for the discrepancy. 

In other words, there are no sick days for our feet! 

Know this:

The foot is a complex structure that consists of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Read that again.

No seriously, do it. That's huge.

Though the musculature of the lower leg is substantially smaller than that of the upper let, it essentially supports the whole body and receives the heaviest load during walking or standing. As a result, many people have minor aches and pains in these smaller, or lower limbs muscles—and yes I'm also talking about your calves. 

At any given moment, a structural obscurity in the foot—no matter how minor—can cause a chain reaction along the entire body. This means that something as silly as a bruised toe can cause an imbalance within your hips and ribs and shoulders and... you get my point, right? It'll throw your whole body off... and that's wild.

Damn, that's crazy, but it's true. Word to Future.

But okay, let's keep it going...

Stretching and strengthening these smaller muscle groups can alleviate some of the daily fatigue and pain while enabling these muscles groups to work harder and longer throughout the day. Less fatigue and more stamina. So without further ado...

Here's everything you need to know, below: 


  • Stimulates nerve endings on the bottom of the foot—otherwise known as acupressure points—and trigger relief for sore, tired feet.
  • Regular use can help improve mobility, decrease fatigue and increase circulation, which in turn benefits the entire body and strengthens overall well-being.
  • Encourages the flow of both blood and lymph. The quicker to rate of blood flow, the more lymph flow works efficiently to help remove the metabolic wastes more efficiently. Reducing the amount of metabolic wastes within the body improves muscle condition and promotes healthier stronger muscles.
  • Blood circulation is one of the most important functions in the body. It supplies oxygen to the brain and other organs. It's what makes our bodies work.

Best When: 

  • Mornings to mobilize foot upon waking up.
  • Pre-workout to "lighten" the leg.
  • Post-workout to recover.

How To Use:

Release tension in your feet using our one of a kind rubber ball.

To start, place the ball under the ball mount of your big toe while standing. Keep your heel on the floor and pulse your weight slowly on and off the ball. Begin to move across the ball mounds pulsing several times under each toe. From the base of the pinky toe, make your way down the outer edge of your foot. Slowly move the ball from one edge of your foot to the other. 


Take your time. Stick with each move for a minimum of 30 seconds before moving to the next area.

Now move the ball towards the arch or middle of your foot and repeat the above. Continue to ensure your heel is on the ground while pulsing the ball and moving it from one side to the other.

Move the ball between your heel and the middle of your foot with the heel remaining on the ground. Repeat the above movements for a minimum of 30 seconds before moving on. 

Lastly, place the ball on your heel and pulse your weight on the ball.  

If you have the gift of time, spend at least 1-2 minutes per area before moving on. After completing one foot, repeat on the other. 




Check out our instructional how-to video and drop a comment below if you enjoyed it. We'd love to hear about your experiences!


It's recommended that you spend a minimum of 30 seconds per area rolling out. However, if you have the gift of time a minute and a half to two full minutes per area is most optimal. 

1 comment

  • Josie

    I suffer from plantars fasciitis and as soon as Kymmi advertised the Spiky Foot Ball I KNEW it was for me. As cliche as this might sound, I bring it with me throughout the day. It lives on my nightstand so I can incorporate rolling into my morning routine & with me working from home due to Covid, Spiky comes with me to my home office so I can stretch and roll my feet throughout the day. Moral of the story – Kymmi knows what she’s talking about and has aided in my mobility and helped relieved my pain!

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