How It Works

What is Plantar Fasciitis?

Plantar fasciitis is commonly called heel pain, or a heel spur.  It is a very common condition affecting approximately 1 in 10 people. It is caused by inflammation of the band of tissue than runs from your heel to your toes. The most common symptom is pain first thing in the morning after getting out of bed. Most people get better within a year without surgery.

What is the best treatment for Plantar Fasciitis?

The best treatment is cold therapy with massage and a stretching program for your calf, Achilles, and foot. Outlined below is the CryoBallMD™ recommended therapy program.

The entire program takes about 12 minutes and should be preformed 3 times a day for maximum results.

How do you use CryoBallMD™?

Place the CryoBallMD™ in the freezer for 8 Hours prior to starting the program. Clean with disinfectant wipe after each use and store in zip-lock bag

  1. Start by sitting in a chair so your feet are flat on the floor
  2. Place a mat or rug on the floor in front of you.
  3. Place CryoBallMD™ on the mat and your affected foot on top of it
  4. Slowly roll your foot back and forth over CryoBallMD™
  5. . Be sure to work your medial arch or instep with several back and forth motions of your foot massaging the bottom of your foot from your heel to the toes. Do this for approximately 2 minutes.
  6. You can increase the intensity of the massage with your foot by increasing the pressure you put onto CryoBallMD™
  7. Perform these next exercises, after the CryoBallMD™massage.

Perform the following stretches 3-5 times per day to keep your calf muscle flexible. It is recommended you perform the stretches for both legs. Repeat each stretch two times holding each for 30 seconds for each leg. Try to perform the first set of stretches the first thing in the morning.

Exercise #1

  1. Stand approximately one arm’s length from a table, counter, or wall as shown with the affected foot behind.
  2. Spread your feet to hip’s width apart
  3. Place one foot forward
  4. Turn the back foot INWARD (point the toes of the back foot toward the heel of the front foot).
  5. Keep the back knee STRAIGHT
  6. Keep the back heel FLAT on the ground
  7. Lean into the wall as shown by bending the front knee until a stretch is felt in your calf muscle
  8. Be sure to stretch both sides.
  9. Hold for 30 seconds – do not bounce; 2 repetitions

Exercise #2

  1. Start in the same position as shown in Exercise 1.
  2. Instead of keeping the back knee straight this time BEND your back knee this time as you bend your front knee.
  3. Keep your heels flat on the ground as you lean into the wall as shown.
  4. Hold for 30 seconds, 2 repetitions

Exercise #3

  1. Stand with heels hanging over a step as shown (the step should be about 6 inches tall)
  2. Hold onto a solid object standing upright as shown so you feel a stretch as you drop your heels toward the ground.
  1. Hold the stretch for 30 seconds, 2 repetitions.
  2. You can also do this stretch by bending your knees as you drop your heels toward the ground.
  3. This stretch can be done using one foot at a time for a more intense stretch. Be sure to hold onto a solid object such as a stair railing during this exercise.


Exercise #4

  1. Sit in a chair, crossing your sore foot over your other leg with your ankle on your thigh.
  2. Using your hand pull your toes, primarily your big, second, and third toe back toward your shin.
  3. You should see your arch-your plantar fascia-become tense and firm.
  4. Hold the stretch for 30 seconds, 2 repetitions.

Repeat the ice massage with the CryoBallMD™ massage ball.

After final use, clean the ball with a disinfecting wipe or warm soap and water, and place back in a Ziploc bag in the freezer for next use.