Roll Foot On Frozen Water Bottle

Slowly roll your foot over the water bottle pressing gently into the bottle to massage the plantar fascia.

Roll foot on frozen water bottle.

The water bottle stretch is an easy home remedy for plantar fasciitis heel spurs and pain on the bottom of the foot. Use a frozen water bottle or therapy ball and roll your foot back and forth over it. Roll the frozen golf ball under the foot starting from the front and working your way back. Place a frozen bottle or can under your foot.

Sit in the chair and place the frozen water bottle on its side on top of the towel. Roll it back and forth with moderate pressure for 5 to 10 minutes. You don t want to stretch the tendon when it s ice cold clemens said. A common prescription for plantar fasciitis is rolling your foot over a frozen water bottle.

Only ice after stretching because over exerting a very cold tendon could cause more issues. It also helps massage the tissues in your foot and increases the circulation to those tissues something that assists the healing process. Stretch first then roll out the arch for 10 minutes. Instead of freezing it however put hot water in the bottle and roll your foot over it.

This feels especially great when your feet are cold. Using a frozen water bottle will also help reduce inflammation in the bottom of the feet. 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. As you roll the bottle to the ball of your foot lift your heel and give your inner sole a good long stretch.

Because inflammation isn t the true problem you don t need the ice but rolling the plantar fascia is. Another option is to roll your foot over a cold or frozen water bottle. Frozen water bottle exercises. Parsons advises that you first warm up your feet soaking them in warm water.

Put one foot slightly in front of the other and lean forward placing your hands on the wall that is roughly shoulder. It helps by stretching and lengthening the plantar fascia ligament and relieving tension in the feet.