Why I Roll Out My Feet Every Day

You’re only as good as your weakest link.

You can have a strong core, powerful legs, and a solid back, but if your feet hurt, it’s game over. A single tight or painful spot underfoot can throw off your posture, your balance, and your entire workout. That’s why I never skip this small but mighty routine: rolling out the bottom of my feet.

Why? It’s simple. Under your foot is a band of tissue called the plantar fascia. If that fascia gets tight, inflamed, or full of micro-knots, it doesn’t just hurt when you walk—it can affect how your knees, hips, and even your lower back move. Left unchecked, it can lead to plantar fasciitis, a painful condition that sidelines way too many people.

I’ve seen firsthand how much better my balance and mobility feel when I keep this tissue healthy. Rolling out your feet helps:

• Break up adhesions in the fascia
• Reduce tension and muscle tightness
• Prevent calcium crystal buildup
• Ease inflammation in the sole

The best part? You don’t need fancy equipment. You can use a lacrosse ball, a squash ball, a golf ball—anything small and firm enough to get into those tissues. I like to use the ones below.

Here’s how I do it:
👉 Roll each foot for about 30 seconds, twice a day
👉 Focus on covering the arch, heel, and ball of the foot
👉 Apply enough pressure to feel it, but never pain

I like to do this first thing in the morning and again after a long day on my feet. Not only does it feel great, but I swear it’s improved my stability, especially in balance exercises or lunges.

If you’ve got foot pain—or even if you don’t yet—start making this a habit. Your knees, hips, and back will thank you.

Pro tip: If you sit at a desk all day, keep a ball under your desk and sneak in some rolling during work. Little things add up.

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