Foot SMR

Instructions

1. Sit on a chair or bench.
2. Place a foam roller or massage ball under your foot.
3. Apply gentle pressure and roll the ball or roller under the arch of your foot.
4. Roll from the ball of your foot to your heel in a slow, controlled manner.
5. Spend extra time on any tight or tender spots you find.
6. Repeat for 1-2 minutes before switching to the other foot.

Benefits

• May reduce plantar fascia and foot sole tightness
• Improves foot tissue tolerance and comfort for standing or running
• Can improve perceived ankle mobility by reducing foot stiffness
• Useful as part of warm-up or recovery routines
• Helps increase awareness of foot pressure and positioning

Key Points

• Move slowly and deliberately; avoid fast rolling.
• Use tolerable pressure; discomfort is okay, sharp pain is not.
• Spend extra time on tender points but do not numb the foot.
• Keep the ankle relaxed and let the ball do the work.
• Stand holding a wall or chair if balance is limited.

Common Mistakes

• Using too much pressure and aggravating symptoms
• Rolling too quickly and missing tight areas
• Staying on one spot until pain spikes or the foot goes numb
• Rolling directly on an acute injury without guidance
• Letting the knee collapse inward while standing and rolling