Roll Foot On Frozen Water Bottle

A common prescription for plantar fasciitis is rolling your foot over a frozen water bottle.

Roll foot on frozen water bottle.

Using a frozen water bottle will also help reduce inflammation in the bottom of the feet. Roll the frozen golf ball under the foot starting from the front and working your way back. You don t want to stretch the tendon when it s ice cold clemens said. Frozen water bottle exercises.

It also helps massage the tissues in your foot and increases the circulation to those tissues something that assists the healing process. Put one foot slightly in front of the other and lean forward placing your hands on the wall that is roughly shoulder. Place a frozen bottle or can under your foot. Because inflammation isn t the true problem you don t need the ice but rolling the plantar fascia is.

Roll it back and forth with moderate pressure for 5 to 10 minutes. The water bottle stretch is an easy home remedy for plantar fasciitis heel spurs and pain on the bottom of the foot. Stretch first then roll out the arch for 10 minutes. Another option is to roll your foot over a cold or frozen water bottle.

Only ice after stretching because over exerting a very cold tendon could cause more issues. Sit in the chair and place the frozen water bottle on its side on top of the towel. This feels especially great when your feet are cold. Roll a frozen water bottle under the arch.

It helps by stretching and lengthening the plantar fascia ligament and relieving tension in the feet. 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. 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.

Parsons advises that you first warm up your feet soaking them in warm water. Freeze a golf ball and massage the fascia.