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SMR Plantar Fascia Foam Roll

The SMR Plantar Fascia Foam Roll exercise is a good way to relieve stress on the arch of the foot, leading to better ankle mobility.

First Pass

  • From a kneeling position, place the foam roller on the bottom of the foot just before the start of the toes.
  • Place pressure on the bottom of the foot and slowly roll towards the heel. 
  • If you find any tender spots, stop and hold pressure for 30-90 seconds.
  • Roll back to the base of the toes.  

Second Pass

  • Reposition the foam roller just before the start of the toes and move the knee slightly inward to roll the inner portion of the plantar fascia. 
  • Place pressure on the bottom of the foot (you can use the elbow on the knee for added compression) and slowly roll towards the heel.
  • If you find any tender spots, stop and hold pressure for 30-90 seconds. 
  • Roll back to the base of the toes.

Third Pass

  • Reposition the foam roller just before the start of the toes and move your knee slightly outward to roll the outer portion of the plantar fascia. 
  • Place pressure on the bottom of the foot (you can use an elbow on the knee for added compression) and slowly roll towards the heel. 
  • If you find any tender spots, stop and hold pressure for 30-90 seconds.

Progression: Place elbow on the knee for added compression.