Too many people overlook the all important foot when warming up for cardio or lifting. Dysfunction in the feet leads to pain, injury, poor performance up the chain and a bevy of other nasty stuff. Simply rolling your feet for ~90s/day stimulates proprioceptors that send important information to the brain, fixes many common form issues and keeps the fascia, intrinsic muscles and joints of the feet mobile and healthy.
But don’t take my word for it.
What to Do
Simply grab a lacrosse ball or any mobility ball and roll those tootsies out for ~90s on each foot. I recommend starting gently and then increasing the pressure to break up the gunk. Then focus on pressing down and trying to move the 33 joints of the foot as much as possible. And don’t forget the toes, arch and heel. Check out the video below for an example.