Water Bottle Stretch for Heel Pain (version #1)Stretches the plantar fascia ligament to treat plantar fasciitis and heel spurs
A simple way to massage the plantar fascia ligament and ease pain is with the water bottle stretch; a great treatment for relief of tension and pressure at the end of a long day.
Begin the exercise by sitting in a chair with both feet in front on the ground. Lifting up one foot, place a water bottle, tennis ball or rolling pin on the ground under the arch of one foot.
Start to slowly roll the water bottle from the ball of the foot to the heel, leaning forward to apply more pressure if desired for a increase in the massage. Keep rolling the water bottle back and forth, from heel to the ball of the foot, about 10 times, and repeat on the other foot.
Be sure to apply a good amount of pressure but not too much that you feel pain. It should be a gentle and soothing exercise. A great trick is to freeze a water bottle, its a great trick on a hot summer day. Ice reduces inflammation along the plantar fascia ligament.