Rolling out the bottom of your feet, also known as “self-myofascial release” of the foot, is a technique used to massage and apply pressure to the soft tissues on the bottom of the feet. This can provide numerous potential benefits, including relieving pain and tension, improving flexibility, enhancing recovery, and more.
In the opening paragraphs, it’s important to provide quick answers to key questions about rolling out the feet:
– What is it? Applying pressure and massaging the bottom of the feet using a tool like a lacrosse or massage ball.
– Why do it? To relieve pain, increase mobility, improve circulation, enhance recovery, and reduce risk of injury.
– Who can benefit? Anyone, but especially athletes, those with foot pain like plantar fasciitis, and people who stand for long periods.
– How is it done? Roll a ball under the foot while applying body weight. Target key areas like the arch and heel.
– What are the benefits? Reduced pain, better flexibility, improved performance, faster recovery, and overall foot health.
Now let’s explore this technique and its benefits in much greater detail.
What Does “Rolling Out Your Feet” Mean?
Rolling out the feet refers to using a tool like a massage ball or roller to apply pressure to the plantar surface of the feet. The plantar surface is the bottom part of the foot that makes contact with the ground when standing or walking.
To roll out the feet, you use your body weight to press down and roll a ball or other tool underneath the foot. This creates compression and shear forces that massage the soft tissues on the bottom of the feet like the:
- Plantar fascia
- Muscles
- Tendons
- Ligaments
Rolling the feet allows you to pinpoint specific spots to release tightness or trigger points. It also enhances blood flow and circulation in the feet.
Why Roll Out Your Feet?
There are many potential benefits to rolling out your feet regularly:
- Relieves pain and tension
- Increases flexibility and mobility
- Breaks up scar tissue
- Improves circulation and blood flow
- Speeds recovery and reduces soreness
- Decreases risk of injury
- Enhances overall foot health
Whether you are an athlete looking to boost performance or someone who stands for long periods during the day, rolling the feet can provide therapeutic effects.
Tools Used to Roll Out Feet
The most common tools used to roll out and massage the bottom of the feet include:
- Lacrosse ball – Firm rubber ball used in lacrosse. Varying sizes.
- Tennis ball – Less firm rubber ball. Readily available.
- Golf ball – Small, hard ball that can get into specific spots.
- Massage ball – Designed specifically for rolling and trigger point work.
- Foam roller – Can roll entire foot over gently.
- Foot roller – Shaped specifically for rolling out feet.
Larger balls like lacrosse or massage balls work well for broader compression. Smaller balls like golf and tennis balls can target more specific points. The pressure applied can be adjusted by how much body weight you place through the ball.
Technique for Rolling Out Your Feet
Here is a step-by-step overview of proper technique for rolling out your feet:
- Sit down and take off your shoes and socks.
- Place the ball on the floor and position one foot over it. Shift weight onto the ball under the arch of your foot.
- Roll the ball back and forth slowly. Find tender spots and pause on them, applying pressure.
- Roll across the entire width and length of the foot from heel to toes.
- Adjust pressure as needed, and use small movements to target specific spots.
- Roll for 30-60 seconds and then switch feet.
- Repeat 2-3 times per foot.
Be sure to breathe deeply as you roll out the feet. Drink water afterwards as it can stimulate circulation.
Here are some key tips to remember:
- Start gently and slowly increase pressure.
- Use body weight, not just arm strength.
- Target sore or tender areas.
- Roll from heel to toes.
- Relax foot muscles as you roll.
- Stop if you experience sharp pain.
Roll within your comfort zone. Pain of 5/10 or lower on the discomfort scale is often acceptable.
Areas to Target
Certain parts of the foot may benefit the most from rolling. Try focusing on these areas:
- Heel – Where plantar fascia originates. Prone to buildup of scar tissue.
- Arch – Tightness here contributes to lack of shock absorption.
- Balls of feet – Lots of nerves and muscle tissue gets overloaded.
- Toes – Help loosen joints and soft tissues between each toe.
Spend extra time rolling any specific points of pain or tenderness. This may help break down adhesions and knots.
Benefits of Rolling Out Your Feet
Rolling the feet delivers a host of benefits through massaging soft tissues, enhancing blood flow, and stimulating the nervous system. Key benefits include:
1. Reduces Pain and Tension
Applying pressure can help relieve aches and pains on the bottom of the feet. This includes common problems like:
- Plantar fasciitis
- Heel spurs
- Metatarsalgia
- Morton’s neuroma
- Achilles tendonitis
- Arthritis
The compression loosens tight muscles and other soft tissues. Increased circulation also speeds removal of metabolic waste. This decreases localized pain.
2. Improves Flexibility
Rolling the arch and entire plantar surface enhances suppleness of the foot muscles and connective tissue. This greater flexibility translates to a wider range of motion and better shock absorption with each step.
3. Speeds Recovery
The massage-like stimulation of rolling promotes faster recovery in several ways:
- Boosts blood flow to transport nutrients and oxygen.
- Flushes out metabolites and toxins.
- Relaxes muscles and helps repair small tears.
- Reduces stiffness and soreness.
This allows the feet to feel recharged rather than fatigued. Frequent rolling can make recovery nearly continuous.
4. Breaks Up Scar Tissue
The friction and pressure of rolling can help break down thickened, knotted scar tissue. This is especially useful for chronic plantar fasciitis. Rolling early and often may prevent excessive scar tissue from accumulating.
5. Stimulates Circulation
Increasing blood flow provides oxygen and nutrients critical to tissue health. Poor circulation in the feet can contribute to problems like:
- Numbness
- Tingling
- Coldness
- Swelling
- Cramping
Rolling the feet serves as a gentle massage to open up circulation. Try rolling before exercise to enhance warm-up.
6. Strengthens Feet
Rolling out tight tissues allows muscles and tendons to move more freely. This increased range of motion enables the intrinsic foot muscles to contract more strongly.
With regular rolling, the feet become better prepared to handle impact and pressure. This progressive strengthening safeguards against injury.
7. Reduces Risk of Injury
In addition to strengthening feet, rolling provides several other injury-reducing benefits:
- Improves shock absorption
- Decreases muscle and tendon strain
- Loosens stiff joints
- Enhances nerve conduction
- Corrects biomechanical imbalances
This all adds up to feet that can handle more stress and impact without becoming overworked or damaged.
8. Benefits Overall Foot Health
Through a combination of the above benefits, rolling the feet promotes overall proper foot health and function. It keeps this foundational area of the body operating at its best. Consistency is key.
Some examples include:
- Correcting overpronation or supination
- Realigning toe position
- Lessening effects of conditions like bunions or hammertoes
- Slowing progression of arthritis
- Supporting other treatments for foot problems
Proactively rolling helps ward off various foot ailments tied to tension, poor biomechanics, and trauma.
When to Roll Out Your Feet
The benefits of foot rolling make it a useful practice at various times:
Pre-Activity:
- Prepares feet for activity and impact
- Decreases risk of injury
- Enhances mobility for warm-up
Post-Activity:
- Speeds recovery by increasing circulation
- Reduces residual soreness and fatigue
- Helps cool down feet
During Activity:
- Quick stimulation of feet on breaks
- Maintains looseness between periods of standing
- Provides relief from pain or numbness
Anytime:
- General therapeutic benefit
- Treat and prevent injury or pain
- Improve comfort and mobility
Aim to roll the feet in some capacity daily if possible. Even a short session can make a difference.
Precautions with Foot Rolling
While generally safe, keep these precautions in mind when rolling your feet:
- Start slowly and increase pressure gradually.
- Avoid rolling over recent injuries or open wounds.
- See a doctor if foot pain persists or worsens.
- Discontinue rolling if it causes numbness or tingling.
- Use caution with sensitive skin or circulation issues.
- Don’t roll directly on bone spurs or nerve tissue.
Adjust your body position or rolling tool to avoid excess pressure on irritated areas. Stop rolling if it aggravates rather than soothes discomfort.
Rolling Out Feet With Specific Health Conditions
Those with certain health conditions can still potentially benefit from foot rolling but may need to take extra precautions.
Diabetes
People with diabetes should check feet carefully before rolling. Look for any open sores or irritated areas. Avoid rolling directly on infected or numb areas. Roll gently and gradually. Stay tuned in to any discomfort. Proper blood sugar control will aid healing.
Arthritis
Gentle foot rolling may help improve mobility for those with osteoarthritis or rheumatoid arthritis in the feet. Focus on relaxing muscles and increasing circulation. Avoid direct pressure over inflamed joints. Stop if rolling worsens joint pain.
Neuropathy
Those with peripheral neuropathy resulting in numbness or nerve pain in the feet must use extreme care when rolling. Check feet closely for any wounds. Start very lightly and slowly increase pressure as able. Rolling may help circulation but avoid aggravating nerve pain.
Plantar Fasciitis
Rolling is often helpful for plantar fasciitis but work gently around the irritated heel and arch areas. Focus on loosening the plantar fascia instead of direct pressure. Can combine with other treatments like stretching.
High Blood Pressure
Patients managing high blood pressure can still perform gentle foot rolling safely. The increase in circulation it provides may actually promote heart health. Avoid quick or drastic movements that could spike blood pressure. Stay hydrated before and after.
Pregnancy
Pregnant women dealing with foot pain may benefit from gentle rolling. Use minimal pressure and avoid laying directly on the stomach. Roll in short bouts. Stay tuned into discomfort. Can support other remedies for pregnancy-related foot issues.
Overall, consult a podiatrist or physical therapist if uncertain about rolling feet for a specific health condition. They can provide customized guidelines.
Conclusion
Rolling out the soles of the feet provides tremendous therapeutic benefits. It self-massages soft tissues, releases tightness, enhances circulation, and improves mobility. The feet bear the brunt of daily impact and demand. Rolling them routinely helps maintain proper function and comfort.
Whether using a specialized foot roller, massage ball, or basic tennis ball, the technique is easy to perform anytime. Target key areas like the arch, heel, and ball of the foot. Roll out feet before and after activity to maximize performance and recovery. Just a few minutes a day can make a notable difference.
While rolling can aid many conditions, take care with inflamed or irritated areas. Start gently and increase pressure gradually within your tolerance. Combine rolling with other care like proper footwear, stretching, and orthotics for optimal foot health and pain relief.
References
- Grieve R, et al. The immediate effect of soleus trigger point pressure release on restricted ankle joint dorsiflexion: A pilot randomised controlled trial. J Bodyw Mov Ther. 2011;15(1):42-49. doi:10.1016/j.jbmt.2010.06.004
- Ajimsha MS, Binsu D, Chithra S. Effectiveness of myofascial release in the management of plantar heel pain: A randomized controlled trial. Foot (Edinb). 2014;24(2):66-71. doi:10.1016/j.foot.2014.03.006
- Roylance R, et al. Evaluating the immediate effects of self-myofascial release on the plantar surface of the foot on static balance and flexibility. Int J Sports Phys Ther. 2013;8(6):796-804.
- Halpern JJ, et al. The immediate effect of a ball-back massage roller intervention on hamstring range of motion and three performance tests in NCAA Division II male soccer players. Int J Exerc Sci. 2019;12(4):227-233.
- Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015;10(6):827-838.
