‹ All exercises Master Trainer 101

Mobility · Lower Body

Foot Roll / Plantar Fascia Release

Coaching cues

Stand and place a tennis ball, lacrosse ball, or foot roller under one foot
Apply comfortable pressure; roll from the heel to the ball of the foot
Pause on tender spots for 30 to 60 seconds
Excellent for plantar fasciitis prevention and morning foot stiffness

▷ Watch proper form

Common faults 2

Too much pressure — standing with full body weight on the ball

Use a wall for support; start with 50% body weight and progress slowly.

Overactive muscles

Plantar fasciaGastrocnemius

Corrective work

Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗

Only rolling the arch — missing the heel and ball

The full plantar fascia runs from heel to toes; cover the entire length.

Overactive muscles

Plantar fascia

Corrective work

Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗

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