Plantar Fascia Rolling for Sore Feet
This is a great self-release technique for your aching, tired, or sore feet! Whether it is first thing in the morning, or at the end of a long day on your feet, this exercise can be a real game changer! It doesn’t take long to do and if you make it apart of your daily routine, you’ll notice a real difference.
How-To Steps:
- Grab a ball (tennis, lacrosse, even a golf ball!)
- In a seated position, OR a standing position, place the ball under the arch of your foot. Depending on how sensitive the foot feels, you can adjust how much weight/pressure you place onto the ball.
- Maintaining tolerable pressure, gently roll the foot back and forth along the ball, or side to side. Gently use the ball to massage the tension you may feel along the arch of the foot.
Continuously roll for 30 seconds, and repeat for 2 or 3 rounds. As you become more comfortable with this exercise, you can roll for longer durations.
*Pro Tip: If the foot is very sore or experiencing a lot of pain, try this rolling technique over a frozen water bottle for extra relief!
*Never do an exercise that causes you pain*
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