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Exercise handout — move better, feel better.
Plantar Fascia Foot Roll
Roll ball under foot to massage plantar fascia and foot muscles. Helpful for plantar fasciitis and general foot tension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair + small ball
No equipment? Try: Frozen water bottle, Rolling pin, Massage ball
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
1-3 minutes per foot
Tempo
Step-by-Step Guide
Set up
- Sit in chair or stand near support
- Place small firm ball (golf ball, tennis ball) under foot
- Position ball at arch of foot
Step 1 of 4
Roll ball slowly from heel toward toes
Step 2 of 4
Roll back toward heel
Step 3 of 4
Cover entire sole of foot
Step 4 of 4
Pause on tender spots
Breathing
- Breathe deeply and relax
Form Cues
- Apply moderate pressure
- Roll slowly and deliberately
- Breathe through tender areas
- Cover inner, middle, and outer arch
Common Mistakes to Avoid
- Rolling too fast
- Too little pressure (not effective)
- Too much pressure (painful)
- Only rolling one area
Safety Information
May be uncomfortable with plantar fasciitis - this is normal. Frozen water bottle adds relief effect.
Progressions
Firmer ball (golf, lacrosse), standing for more pressure
Regressions
Softer ball (tennis), less pressure (seated)
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.