Foot Roll-Ball
Relieve foot pain with the Foot Roll-Ball exercise! A simple massage to ease tension and improve flexibility. Try it today!
The Foot Roll-Ball mainly works the calves / shins, with help from the core. You'll need: medicine ball.
Required Equipment
Foot Roll-Ball Muscles Worked
Primary
Lower Calf (soleus); Upper Calf (gastrocnemius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Foot Roll-Ball Variations and Alternatives
How to do the Foot Roll-Ball
Roll Ball Foot Exercise Instructions
Positioning
Stand upright with your feet hip-width apart.
Place the small ball under one foot, positioning it right under the arch.
Keep your balance as you shift your weight slightly onto the foot with the ball.
Engage your core and stand tall, keeping your shoulders relaxed.
Movement
Begin to roll the ball under your foot by gently shifting your weight forward and backward.
Use a steady pressure, allowing the ball to massage the arch and heel of your foot.
Continue rolling for about 30 seconds, then switch to the other foot.
If desired, you can adjust the pressure on the ball by using more or less weight as necessary.
Perform this exercise for 1-2 minutes on each foot, focusing on any tight areas.
Tips
Keep your movements slow and controlled to maximize the benefits.
Breathe deeply and relax your shoulders throughout the exercise.
If you feel any discomfort, adjust the pressure or pause the exercise.
Foot Roll-Ball FAQs
What muscles does the Foot Roll-Ball work?
The Foot Roll-Ball mainly works the calves / shins, with help from the core. The main muscles are the soleus and gastrocnemius.
What equipment do you need for the Foot Roll-Ball?
Medicine ball.
What are some Foot Roll-Ball variations and alternatives?
Similar exercises include the Floor Seated Calf Mobilization Roll, Calf Roll-Ball Stretch, Posterior Tibiali Roll-Ball and Foot Roll.
Training calculators
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