Plantar Fascia Ball Rolling

Plantar fascia release with a ball. Helpful for plantar fasciitis and foot stiffness.

additional smr Plantar fascia, foot intrinsics

Execution

1Standing or seated with a ball under the foot
2Roll from heel to the ball of the foot
3Apply moderate pressure with body weight
4Pause 20-30 seconds on tender spots
52-3 minutes per foot

Cues

Tolerable pressure, no sharp pain
Cover the entire sole
Spend extra time on the medial arch if needed

Common Errors

Too much pressure causing pain
Rolling without pausing on tender points
Ignoring the heel area

Progressions

1Soft ball -> Hard ball -> Frozen ball

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