Exercises

Foot & Plantar Release

Gentle self-massage and stretching for the bottom of the foot.

Also called: plantar fascia release, foot rolling, ball roll foot, plantar release

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 the Foot & Plantar Release

  1. Roll the ball slowly under your foot, pausing on any tight or tender spots.
  2. Apply gentle, steady pressure rather than digging in hard.
  3. Work from heel to toes and back.
  4. Switch feet and repeat.

Coach's notes

Keep pressure light to moderate — this should feel like relief, not pain. Stop if anything feels sharp.

Foot & Plantar Release muscles worked

The Foot & Plantar Release works the plantar fascia and feet.

Pairs well with

Ankle Inversion

Turning the sole of the foot inward against a band - strengthens the tibialis posterior, the arch-support muscle that shin and plantar problems love to blame.

tibialis posterioranklesfeet

Pogo Hop

Fast, springy straight-leg hops off the ankles — trains tendon stiffness and elastic recoil, the free speed in your stride.

calvesachillesfeet