← EXERCISE LIBRARYRecovery
Plantar Fascia Ball Roll
Rolling a small ball along the underside of the foot with graded pressure. One to two minutes per foot, commonly used after running or long periods standing.
- 01Stand next to a wall or chair and place a small ball under the arch of one foot.
- 02Put only as much weight through the foot as you can breathe comfortably under.
- 03Roll slowly from just in front of the heel to the base of the toes over about ten seconds.
- 04Pause on any dense spot for twenty to thirty seconds while spreading and curling the toes.
- 05Work one to two minutes per foot, then stand on both feet and notice the difference before switching.
- 01Slow passes, heel to toes, no skidding.
- 02Hold the wall so you can control exactly how much weight goes down.
- 03Spread the toes while you pause on a spot.
- 01Standing full weight on the ball immediately — the foot tenses and guards for the whole set.
- 02Rolling straight onto the heel bone — there is no useful tissue there and it just hurts.
- 03Racing the ball back and forth — speed replaces pressure and the pass accomplishes nothing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.