Foot & Lower Leg

Plantar Fascia / Bottom of Foot

Goal: Improve foot mobility and reduce lower-leg tension

• Stand with one foot on the ball

• Slowly roll heel to toes

• Focus on the arch and any tight bands

Calves

Goal: Reduce lower-leg tightness and improve ankle mobility

• Sit on floor with ball under calf

• Roll from Achilles up toward the back of the knee

• Cross other leg over for more pressure if needed

Peroneals / Outside of Lower Leg

Goal: Improve ankle stability and lateral lower-leg mobility

• Place ball on outside of lower leg

• Roll slowly from just below knee toward ankle

• Keep pressure controlled

Tibialis Anterior / Front-Outside Shin

Goal: Reduce front shin tightness and improve lower-leg function

• Place ball along front-outside shin

• Use small controlled rolls

• Avoid pressing directly on bone