1. Place a belt or towel around the forefoot (behind the toes ) . Pull the belt and foot toward your head and hold for 30 seconds with your knee extended (straight out).
  2. From a sitting position place either a pop bottle, rolling pin or tennis ball on the floor. Roll from the heel to the ball of the foot – back and forth for 30 seconds.
  3. From a sitting position place a small towel on the floor and crinkle up the towel using your toes for 30 seconds.

Continue performing these exercises for a total of ten (10) minutes.

Follow with ten (10) minutes of ice to the heel .