To use these tools, sit down on the edge of a chair or the edge of a bed and put a tennis ball or a frozen water bottle alternatively a frozen water bottle on the floor. Put your affected foot resting on the tennis ball or bottle, with toes facing in a straight line. Gently press down and move your foot forwards and backwards over the ball/bottle. https://plantarfasciitisshoesexpert.com/self-massage-for-plantar-fasciitis/