Foot-SMR

Also called foot rolling, plantar fascia roll and foot massage.

Works

Calves

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.

1. Press down firmly, rolling across the arch of your foot. Hold for 10-30 seconds, and then switch feet.

Cues

• Roller under the arch.
• Press down firmly.
• Roll heel to toes.
• Pause on tender spots.

Common mistakes

• Rolling too fast.
• Pressing so hard it hurts.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for