Roll Foot

Roll Foot


This exercise involves rolling a small ball or foam roller under the foot to massage and stretch the muscles and fascia. It can help alleviate foot pain and improve flexibility and mobility in the foot and ankle.

Muscle Group

Equipment Required

Roll Foot Instructions

  1. Start by sitting on a chair or bench with your feet flat on the ground.
  2. Place a small ball or foam roller under one foot.
  3. Slowly roll your foot back and forth over the ball or roller, applying gentle pressure.
  4. Focus on any areas of tension or discomfort and spend extra time on those spots.
  5. Continue rolling for 1-2 minutes before switching to the other foot.
  6. Repeat the exercise on both feet daily to improve foot mobility and reduce tension.

Roll Foot Form & Visual

Roll Foot

Roll Foot Benefits

  • Improves ankle mobility and flexibility
  • Strengthens the muscles in the feet and lower legs
  • Helps to prevent and alleviate plantar fasciitis
  • Can improve balance and stability
  • May reduce the risk of foot and ankle injuries

Roll Foot Muscles Worked

  • Tibialis Anterior
  • Peroneus Longus
  • Peroneus Brevis
  • Extensor Digitorum Longus
  • Extensor Hallucis Longus
  • Gastrocnemius
  • Soleus
  • Plantar Fascia

Roll Foot Variations & Alternatives

  • Roll Foot with Tennis Ball
  • Roll Foot with Golf Ball
  • Roll Foot with Foam Roller
  • Roll Foot with Massage Stick
  • Roll Foot with Lacrosse Ball