Roll Foot On Frozen Water Bottle

Stretch first then roll out the arch for 10 minutes.

Roll foot on frozen water bottle.

A common prescription for plantar fasciitis is rolling your foot over a 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. It also helps massage the tissues in your foot and increases the circulation to those tissues something that assists the healing process. Another option is to roll your foot over a cold or frozen water bottle.

Instead of freezing it however put hot water in the bottle and roll your foot over it. This works to massage the fascia and relieve tension. Parsons advises that you first warm up your feet soaking them in warm water. Place a frozen bottle or can under your foot.

Roll a frozen water bottle under the arch. Sit in the chair and place the frozen water bottle on its side on top of the towel. Use a frozen water bottle or therapy ball and roll your foot back and forth over it. Roll it back and forth with moderate pressure for 5 to 10 minutes.

Roll the frozen golf ball under the foot starting from the front and working your way back. Put one foot slightly in front of the other and lean forward placing your hands on the wall that is roughly shoulder. Frozen water bottle exercises. This feels especially great when your feet are cold.

Only ice after stretching because over exerting a very cold tendon could cause more issues. 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. Freeze a golf ball and massage the fascia. Slowly roll your foot over the water bottle pressing gently into the bottle to massage the plantar fascia.

You don t want to stretch the tendon when it s ice cold clemens said. It helps by stretching and lengthening the plantar fascia ligament and relieving tension in the feet.