Plantar Soft-Tissue Mobilization

How to do it

1. Sit down and rest one foot across the opposite thigh so you can reach the sole.
2. Using your thumbs, press with moderate pressure into the arch and slowly work from just in front of the heel toward the base of the toes.
3. Pause briefly on tight or tender spots while keeping the pressure tolerable.

Form cues

• Work slowly from just in front of the heel toward the base of the toes.
• Do not dig aggressively into painful tissue or press directly on the heel bone or metatarsal heads.
• Use caution with reduced sensation, neuropathy, acute tearing, bruising or unexplained swelling.
• Stop if symptoms worsen during or after treatment.

Dosage

1 × 120s per side

Related exercises