Sometimes your feet say “thank you”—and sometimes they scream “why did I walk so much?!?”
If you’re feeling tight, sore, or just craving some grounded comfort after a long day, a few quick, simple foot releases could become your new go-to reset.
The technique isn’t complicated. It’s about giving your feet a moment of connection with the floor or ground—and with your breath. Barefoot sensory input can influence everything from balance and posture to mood and focus. But for now, we will keep it simple and effective.
Why It Works
Your feet are made up of dozens of tiny muscles, fascia, and connective tissues that can tighten from activity, stress, or even hours of standing on hard surfaces. This release targets key areas like the plantar fascia and peroneals to help ease tension and improve mobility.
How to Do It
Grab a small ball (like a massage or lacrosse ball – or our client favorite RAD Rounds), find a comfortable spot, and let your foot gently “melt” over the ball at the spots shown in the downloadable guide. Rather than rolling aggressively, allow your foot to rest and soften into the pressure for about 20–30 seconds per point.
💡 Pro Tip: Instead of trying to “kill the pain,” focus on breathing. Take a slow inhale and exhale, imagining the tissues releasing with each breath. This helps relax your nervous system and boosts the relief you feel.
Where to Do It
Anywhere!
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While brushing your teeth
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At your desk
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Watching TV
- Standing at the stove cooking dinner
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Even during your next zoom meeting
💡 Pro Tip: Leave the ball somewhere visible can remind you to do this mini-reset throughout your day.
Next Level Reset
Want an extra boost? Combine this foot release with deep, diaphragmatic breathing for a mini mindfulness session that relaxes both body and mind.
Speaking of which, ICYMI: Our very own Dr. Brianne Scott is partnering with 3&D Sports Performance and hosting a workshop on Wed February 18th, 2026 @ 630pm. During the workshop, Bri will help you learn proper breathing techniques, reset your nervous system, and improve stability and strength with core breathing. This event is only open to Omega Project patients and 3&D members! Email us if you’re interested in attending, as the event is capped at 20 people!
Omega Project is an official retailer for RAD Roller & Mobility products. Email leah-kate@omegaprojectpt.com to learn more or to purchase!
