SMR Plantar Fascia Foam Roll

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 (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. Roll back to the base of the toes.

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.

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.

Repeat entire series on other foot.