- 1. Get some 12-ounce or 16-ounce plastic water bottles, or frozen juice containers.
- 2. Place water bottles in freezer.
- 3. Once frozen, roll the bottle under your foot for 10 to 15 minutes.
- 4. Refreeze the bottle for your next treatment.
BF Digiovanni, et al. "Plantar Fascia-Specific Stretching Exercise Improves Outcomes in Patients with Chronic Plantar Fasciitis. A Prospective Clinical Trial with Two-Year Follow-Up" J. Bone Joint Surg. Am., Aug 2006; 88: 1775 - 1781.