How long should a beginner do the lacrosse ball foot release for?

30 to 60 seconds per foot, done once daily or before activities that load the feet like running, is enough. Spend the extra time holding on tender spots rather than rolling for longer overall.

What can you use instead of a lacrosse ball for the bottom of the foot?

A tennis ball or golf ball both work, with the golf ball reaching deeper for a firmer feel. A frozen water bottle doubles as a cooling rub if the foot feels inflamed. With nothing at all, pressing and kneading the arch with your thumbs covers the same ground.

What is the lacrosse ball foot release good for, and when should you avoid it?

It loosens the plantar tissue and lower-leg muscles that route under the foot, which helps people on their feet all day or anyone with stiff arches. Avoid it, or keep the pressure very light, over a foot dealing with a suspected plantar fascia tear or acute heel pain, since firm rolling can aggravate either.

Beginner

Lacrosse Ball Foot Release

The tissue along the bottom of the foot connects up through the lower leg, and keeping it supple helps the arch, ankle, and calf feel better. Rolling a firm ball under the sole releases the plantar tissues and the lower-leg muscles whose tendons pass beneath the foot. It is an easy daily drill, especially for people on their feet a lot or with stiff arches.

Equipment: Massage Ball
Body part: Calves
Type: Recovery, Stretching
Browse by muscle: Fibularis Longus

How to do it

1
Stand near a wall or chair for balance and place a lacrosse ball under one foot.
2
Press down with a comfortable amount of weight through that foot.
3
Roll the ball slowly from the heel to the base of the toes along the arch.
4
Pause on tender spots and hold, letting the tissue relax around the ball.
5
Work each foot for 30 to 60 seconds, adjusting pressure to stay tolerable.

Tips

Lean more of your body weight onto the ball only as your foot gets used to the pressure.
Trace the inner and outer edges of the sole, not just the center.
Keep your standing posture tall and let the working foot stay relaxed.

Variations

Common mistakes

The toes claw and grip the floor to brace, which tenses the very muscles the ball is meant to release.
Each tender spot gets barely a second before moving on, instead of a hold long enough for the tissue to actually soften.
A shoe or thick sock stays on during the drill, cushioning the sole so much the ball barely reaches the plantar tissue.
Without anything nearby to steady yourself, keeping balance becomes the priority instead of loading the foot.

Frequently asked

How long should a beginner do the lacrosse ball foot release for?: 30 to 60 seconds per foot, done once daily or before activities that load the feet like running, is enough. Spend the extra time holding on tender spots rather than rolling for longer overall.
What can you use instead of a lacrosse ball for the bottom of the foot?: A tennis ball or golf ball both work, with the golf ball reaching deeper for a firmer feel. A frozen water bottle doubles as a cooling rub if the foot feels inflamed. With nothing at all, pressing and kneading the arch with your thumbs covers the same ground.
What is the lacrosse ball foot release good for, and when should you avoid it?: It loosens the plantar tissue and lower-leg muscles that route under the foot, which helps people on their feet all day or anyone with stiff arches. Avoid it, or keep the pressure very light, over a foot dealing with a suspected plantar fascia tear or acute heel pain, since firm rolling can aggravate either.

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