Rolling the sole of the foot over a lacrosse ball from heel to toes. Loosens the plantar fascia and small foot muscles, and is a quick fix for stiff or sore arches.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing barefoot next to a wall or chair with a lacrosse ball under the arch of one foot.
Shift some weight onto the foot on the ball, keeping most of it on the standing leg.
Roll the ball slowly from the heel to the ball of the foot.
Pause on tender spots and press down gently for a few breaths.
Cover the inner and outer edges of the sole, then switch feet.
Breathing: Breathe slowly and let the foot relax over the ball.
Standing leg takes most of the weight
Slow, deliberate rolls
Pressure you can breathe through
Putting full body weight on the ball
Rolling too fast
Skipping the heel and toes
Hold a support for balance and avoid pressing hard on bruised or acutely painful areas.