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.