Eccentryx / Exercise Atlas / recovery
Plantar Fascia Roll
Stand or sit with ball under arch and roll heel to forefoot slowly.
Muscles
- Primary
- feet
- Supporting
- plantar fascia
Mechanics
- Pattern
- soft tissue prep
- Equipment
- lacrosse ball
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Foot arch pressure stays broad without toe cramping.
- Progression
- Pause under the arch for two slow breaths.
- Regression
- Use a softer ball while seated.
Watch for
- Crushing the heel
- Rolling through sharp nerve pain
Substitutions
- Calf roll
- Seated calf stretch
- Toe extension stretch