Foot rollers for plantar fasciitis: massage and ice
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Short answer
Rolling the arch over a roller is a simple daily massage for plantar fasciitis. The heel pain guideline's top grade is for therapist-delivered manual therapy; self-rolling hasn't been graded, but it's cheap and many people find it relieving. The TheraFlow wooden roller is the classic; the Gaiam hot/cold roller adds ice after a long day.
Illustration Best massage roller
TheraFlow Wooden Foot Roller
Roll the arch over the ridges while seated. A cheap way to massage the arch at home; self-rolling hasn't been studied much.
- Dual wooden roller
- 4 ridged rows + 1 nub row
- No power needed
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Illustration Best ice roller
Gaiam Restore Hot/Cold Foot Roller
A gel-filled roller you chill in the freezer, then roll under the arch and heel. Combines ice and massage. Not for numb feet, where you may not feel cold injury.
- Freeze or warm in water
- About 30 minutes of cold
- Kneading surface
Skip it if: your feet are numb (neuropathy); you may not feel cold injury.
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How to use it
- Sit, place the arch on the roller, and roll from heel to ball for 1–2 minutes.
- Use moderate pressure; it should feel like a deep massage, not sharp pain.
- Do it in the morning and after long days, along with calf stretches.