Sit. Place a tennis ball or frozen water bottle under your bare arch. Roll back and forth from heel to ball of foot for 2 minutes. Releases the plantar fascia — the most reliable at-home plantar fasciitis pain reducer.
Secondary muscles
calves
Form cues
1Apply firm but tolerable pressure — not stabbing
2Roll slow — 2 min per foot
3Frozen bottle adds anti-inflammatory ice; tennis ball is more portable
Common mistakes
⚠Pressing so hard the foot tenses (counterproductive)
⚠Skipping the heel — the worst spot is often where the fascia attaches to the heel bone