Roll Foot On Frozen Water Bottle

Roll it back and forth with moderate pressure for 5 to 10 minutes.

Roll foot on frozen water bottle.

As you roll the bottle to the ball of your foot lift your heel and give your inner sole a good long stretch. You don t want to stretch the tendon when it s ice cold clemens said. Other treatment techniques i included in my recovery routine were rolling my foot over a frozen water bottle and taking a nonsteroidal anti inflammatory drug nsaid such as ibuprofen at the. 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. Roll the frozen golf ball under the foot starting from the front and working your way back. Slowly roll your foot over the water bottle pressing gently into the bottle to massage the plantar fascia. Put one foot slightly in front of the other and lean forward placing your hands on the wall that is roughly shoulder.

This feels especially great when your feet are cold. The water bottle stretch is an easy home remedy for plantar fasciitis heel spurs and pain on the bottom of the foot. A common prescription for plantar fasciitis is rolling your foot over a frozen water bottle. Another option is to roll your foot over a cold or frozen water bottle.

Stretch first then roll out the arch for 10 minutes. Place a frozen bottle or can under your foot. Only ice after stretching because over exerting a very cold tendon could cause more issues. It helps by stretching and lengthening the plantar fascia ligament and relieving tension in the feet.

Frozen water bottle exercises. 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. Sit in the chair and place the frozen water bottle on its side on top of the towel.

This works to massage the fascia and relieve tension. Use a frozen water bottle or therapy ball and roll your foot back and forth over it.