Plantar Fascia Ball Rolling
additional smr Plantar fascia, foot intrinsics
Plantar fascia release with a ball. Helpful for plantar fasciitis and foot stiffness.
Execution
- Standing or seated with a ball under the foot
- Roll from heel to the ball of the foot
- Apply moderate pressure with body weight
- Pause 20-30 seconds on tender spots
- 2-3 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
- Soft ball -> Hard ball -> Frozen ball