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Please click here to read how the foot and ankle works and click here to read about plantar-fasciitis before reading the following.
Take a small plastic bottle of water and freeze it.
Wrap the frozen bottle in a tea towel, put it on the floor and roll the sole of your foot back and forth on the bottle for 5-10 minutes.
Rest for 5-10 minutes and then repeat. Do not rest the foot on the bottle as you might get an ice burn!
Please note that although the advice and exercises provided are designed to assist your recovery they are not a replacement for seeing a Physiotherapist or Osteopath. It is essential that you always make sure you see your Doctor, Osteopath or Chartered Physiotherapist beforehand to diagnose your injury and guide you through recovery.
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