Roll Foot On Frozen Water Bottle

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

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. 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. 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.

Frozen water bottle exercises. 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. Only ice after stretching because over exerting a very cold tendon could cause more issues.

Roll it back and forth with moderate pressure for 5 to 10 minutes. Roll a frozen water bottle under the arch. You don t want to stretch the tendon when it s ice cold clemens said. Freeze a golf ball and massage the fascia.

As you roll the bottle to the ball of your foot lift your heel and give your inner sole a good long stretch. This feels especially great when your feet are cold. 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.

Instead of freezing it however put hot water in the bottle and roll your foot over it. Parsons advises that you first warm up your feet soaking them in warm water. 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.

Another option is to roll your foot over a cold or frozen water bottle. This works to massage the fascia and relieve tension.