by Don Heatrick

As promised, here’s the first area of soft tissue work that you can do at home using a tennis ball, or similar.

I’ve started at the ground, with the foot, because not only is a tennis ball the perfect implement for this part of the body…

But also the foot is critical to optimal Muay Thai performance.

A strong, stable foot enhances the amount of power you can produce from the floor, and contributes significantly to your ability to balance too.

And if the arch of your foot collapses downward, it takes your knee inward too – into valgus collapse. Buckling in, and ultimately causing injury.

This also affects the stability of your Muay Thai stance, and your ability to safely absorb low kicks as a last resort if you’re unable to block or get out of the way.

And with Muay Thai being a barefoot sport, you don’t have the advantage of correcting your flat feet with an orthotic insert in your shoe.

You must create space, and then coordinated strength in the foot.

Your feet take a pounding, and I see a lot of clients that suffer from flat feet. I’ve even seen clients go down a shoe size when they regularly started doing the exercises I’m going to show you (in the video above).

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

Follow Don Heatrick on Instagram:


Unlock Your Muay Thai Potential

with the Optimal Fight Camp Blueprint

Elevate Your Game Through Strategic Strength & Conditioning

Becoming a dominant force in the ring requires more than just sweat and hard work; it demands a precise strategy

Our 12-week fight camp blueprint is your roadmap to superior athleticism and ring dominance, regardless of your current level.

When you adhere to scientifically-proven training principles, you’re setting yourself apart from the rest. It’s not a question of ‘if,’ but ‘when’ you’ll reach your goals.

Navigating this path can be overwhelming, which is why we’ve compiled the ‘Optimal Fight Camp Blueprint’ into a comprehensive PDF guide to simplify your training planning.