The plantar fascia release is a self-treatment technique aimed at relieving tightness and discomfort in the sole of the foot. It’s commonly used to manage symptoms of plantar fasciitis, reduce heel pain, and improve foot mobility. This exercise is especially beneficial for individuals who spend long hours on their feet, runners, or anyone experiencing foot arch tension.
- Stand with support from wall or a stable surface.
- Place your foot on the spiky ball and slowly roll along the bottom of the foot.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins on each foot.
- This can also be completed on a roller is you don’t have a spiky ball.