Lacrosse Ball - Foot
A targeted self-myofascial release technique using a firm ball to massage the plantar fascia and intrinsic muscles of the foot. This movement helps alleviate foot pain, improve ankle mobility, and reduce tension in the lower posterior chain.
While this is a low-intensity recovery movement, AI coaching optimizes it by analyzing your daily step count and running volume via HealthKit to prescribe foot recovery exactly when you need it most. The app tracks your perceived pain levels over time, learning if this specific mobility drill effectively reduces your reported soreness, and adjusts the duration based on your overall recovery status.
Form Cues
- Sit in a chair or stand near a wall for balance
- Place the ball directly under the arch of your foot
- Roll slowly from the heel toward the toes
- Pause and hold pressure on tender spots for 15-30 seconds
- Relax your toes over the ball rather than curling them
- Don't roll so fast that you miss the trigger points
- Don't apply pressure that causes sharp, shooting pain
- Don't tense your foot or ankle while rolling
- Don't hold your breath while applying pressure
- Don't exclusively roll the center; explore the inner and outer edges
Common Mistakes
- Rolling too quickly back and forth
- Applying excessive pressure immediately
- Curling toes tightly against the ball
- Skipping the heel attachment point
- Holding breath due to discomfort
Muscles Worked
This exercise primarily targets the plantar fascia, the thick band of connective tissue running along the bottom of the foot. While not a muscle-building exercise, releasing tension here positively impacts the secondary muscles of the calves (gastrocnemius and soleus) by loosening the entire superficial back line of the body.
Secondary
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