Recovery tip: How to roll out your feet

Posted: September 22, 2025

Better feet, better athlete 

Feet serve as the foundation for the entire body, and an often-overlooked aspect of injury prevention and recovery is the practice of rolling them out.  

Rolling out your feet is simple and effective. There are many benefits that come with rolling out your feet every day.

1. Enhanced flexibility and range of motion

Over time, the muscles, tendons and ligaments in our feet can become tight and restricted. Rolling out your feet helps to release tension and breaks down any adhesions or knots, promoting greater flexibility. This increased range of motion is crucial for athletes, as it allows for more effective sprinting, jumping and pivoting.

2. Improved Circulation

Foot rolling stimulates blood flow, which is vital for muscle recovery and overall foot health. More circulation means more oxygen and nutrients delivered to the muscle, which is exactly what your body needs after a tough workout or competition.

3. Pain relief and injury prevention

Nagging foot pain can keep athletes on the sideline. Regularly rolling your feet can alleviate common issues such as plantar fasciitis, heel spurs and general soreness. By focusing on areas that are often neglected, rolling helps to strengthen the foot muscles, reducing the risk of injuries.

4. Increase performance

When your feet are well-cared for, the benefits go far beyond just the feet themselves. Improved foot mobility and strength can enhance overall athletic performance by contributing to better stability, balance, and power transfer.

5. Mental boost

Foot rolling isn’t just physical recovery, it’s mental as well. It encourages mindfulness and gives athletes a moment to slow down, breathe and connect with their bodies.

Making it part of your routine 

Maintaining foot health supports your longevity in sports. By incorporating foot rolling into your recovery routine, you can enhance your athletic capabilities while keeping your feet healthy and strong.