Things You'll Need:
- golf ball
- frozen 20oz water bottle
- towel
- epsom salt
- foot pan
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Step 1
Stretching the tendons by standing facing a wall with hands palms flat on wall, toes of one foot against the base board and the other foot stretch back into a runners stretch flat foot will stretch the necessary muscles for your first stretch.
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Step 2
Stretch #2. in a sitting position, fold the towel into a rope like position take your towel and grab each end with your hands placing the ball of your foot in the middle of the towel now stretch/flex your foot while pulling back on the towel to give the foot a good flat stretch.
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Step 3
#3 After the 2 stretches then take your golf ball and roll your foot around from ball to heel , then heel to ball for about 5 minutes on the golf ball this creates stimulation of all the triggerpoints from the dimples in the golf ball to the foot.
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Step 4
#4. After the stimuli of triggerpoints roll your foot around on your frozen water bottle for about 3-5 minutes
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Step 5
#5 Last step is to soak your foot in Warm/tepid Epsom salt water for 5-10 minutes
Repeat this process twice daily until symptoms subside . the time that this takes will vary in individual cases due to the severity of the plantar fascitis. You should notice the alleviation of symptoms fairly quickly though.
