Foam Roll Plantar Fascia

How to perform it

Step-by-step instructions

1. 01Sit or stand near a support with a small roller beneath the arch of one foot.
2. 02Apply light pressure through the sole while keeping the toes and ankle relaxed.
3. 03Roll slowly from the heel toward the ball of the foot and back, staying within the soft tissues of the arch.
4. 04Pause briefly on stiff areas without grinding aggressively or rolling directly over a painful heel or bony prominence.
5. 05Complete several controlled passes, then repeat on the other foot.