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Foam Roll Plantar Fascia
- 1 - Sit on a chair or bench with one foot placed on top of a foam roller or small roll ball.
- 2 - Apply gentle downward pressure through the foot while keeping the heel and toes relaxed.
- 3 - Slowly roll from the heel toward the ball of the foot, covering the arch and sole.
- 4 - Pause briefly on tender spots and maintain steady pressure without causing sharp pain.
- 5 - Continue rolling for the desired duration, then switch to the opposite foot.
- 6 - Keep the movement slow and controlled, and avoid rolling directly over painful inflammation or acute injury.
