Roll Foot On Frozen Water Bottle

This works to massage the fascia and relieve tension.

Roll foot on frozen water bottle.

Frozen water bottle exercises. Roll it back and forth with moderate pressure for 5 to 10 minutes. Using a frozen water bottle will also help reduce inflammation in the bottom of the feet. Instead of freezing it however put hot water in the bottle and roll your foot over it.

Only ice after stretching because over exerting a very cold tendon could cause more issues. The water bottle stretch is an easy home remedy for plantar fasciitis heel spurs and pain on the bottom of the foot. Parsons advises that you first warm up your feet soaking them in warm water. It helps by stretching and lengthening the plantar fascia ligament and relieving tension in the feet.

Another option is to roll your foot over a cold or frozen water bottle. This feels especially great when your feet are cold. Sit in the chair and place the frozen water bottle on its side on top of the towel. A common prescription for plantar fasciitis is rolling your foot over a frozen water bottle.

Use a frozen water bottle or therapy ball and roll your foot back and forth over it. As you roll the bottle to the ball of your foot lift your heel and give your inner sole a good long stretch. Stretch first then roll out the arch for 10 minutes. Freeze a golf ball and massage the fascia.

Because inflammation isn t the true problem you don t need the ice but rolling the plantar fascia is. Slowly roll your foot over the water bottle pressing gently into the bottle to massage the plantar fascia. Place a frozen bottle or can under your foot. You don t want to stretch the tendon when it s ice cold clemens said.

It also helps massage the tissues in your foot and increases the circulation to those tissues something that assists the healing process. Roll a frozen water bottle under the arch.