Golf Ball Roll

How to do it

1. Place a golf ball on the underside of the foot.
2. Roll it back and forth until you feel sore or tender spots.
3. Pause on each sore spot and apply pressure to help each sore spot release.

Form cues

• Keep a golf ball by the bed or couch so you can do this when you get up in the morning, before bed at night, or while watching TV.
• Caution: Avoid using excessive pressure because it can irritate the structures of the feet.

Dosage

• Roll for 30 seconds to 1 minute under each foot at least once per day, spending more time under the side that has more sore spots.
• Progress: Add an active stretch by pulling the toes up while rolling.
• Regress: If a golf ball is too painful, use a tennis ball instead, or perform the exercise while seated.

Muscles worked

Stretches: gastrocnemius, plantar fascia

Target muscles

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