Plantar Release

plantar release

Plantar release is a self-massage technique that targets the plantar fascia, a thick band of tissue running along the bottom of the foot. By using a massage ball, foam roller, or other tools to apply pressure to this area, plantar release helps alleviate discomfort, improve flexibility, and enhance mobility in the foot.

Ideal for athletes and individuals who spend long periods standing or walking, this technique reduces tension and promotes blood flow, which can relieve symptoms of plantar fasciitis or heel pain. It’s also highly beneficial for runners and those who engage in high-impact sports, as it helps address tightness in the fascia caused by repetitive strain.

Incorporating plantar release into your warm-up or cooldown routine is simple. Apply controlled pressure to your foot while rolling the massage tool back and forth, focusing on particularly tight areas to achieve a deep stretch. Practicing this technique regularly will enhance foot flexibility, relieve pain, and promote proper foot mechanics for optimal movement patterns and daily comfort.

 

 
 
 
 
 

Equipment Needed: 

  • Open Floor or yoga mat
  • Lacrosse ball
  • Chair (optional)

 

Instructions for plantar release: 

  1. Either seated or kneeling place your foot on top of a lacrosse ball or similar tool
  2. Apply firm but tolerable pressure by pressing your foot onto the ball
  3. Roll along the entire surface of the bottom of your foot looking for tender areas
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

Common Errors:  

  • Make sure to relax the muscle being massaged

 

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

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