Foot & Plantar Release
Gentle self-massage and stretching for the bottom of the foot.
Equipmentlacrosse or massage ball
Musclesplantar fasciafeet
Setup
Sit or stand and place the ball under the arch of your foot, or simply flex and extend your toes if working barefoot.
How to do it
- Roll the ball slowly under your foot, pausing on any tight or tender spots.
- Apply gentle, steady pressure rather than digging in hard.
- Work from heel to toes and back.
- Switch feet and repeat.
Coach's notes
Keep pressure light to moderate — this should feel like relief, not pain. Stop if anything feels sharp.