Movement overview

The 'Roll Foot' exercise is designed to improve foot mobility, flexibility, and relieve tension in the plantar fascia. It involves using a small ball or foam roller to massage the bottom of the foot, which can help alleviate discomfort and improve overall foot health.

Step-by-step cues

1. Sit on a chair with your feet flat on the ground.
2. Place a small ball or foam roller under one foot.
3. Apply gentle pressure and roll the ball from the heel to the toes.
4. Focus on any tight or tender areas, spending extra time there.
5. Continue rolling for 1-2 minutes per foot.
6. Switch to the other foot and repeat the process.

Technical tips

• Use a tennis ball for a softer massage or a lacrosse ball for deeper pressure.
• Maintain a relaxed posture to avoid unnecessary tension in your legs and back.
• Perform this exercise daily to maintain flexibility and prevent foot discomfort.
• If you experience sharp pain, reduce pressure or consult a healthcare professional.
• Incorporate deep breathing to enhance relaxation during the exercise.