Treatment for Plantar Fasciitis – Recoup Fitness

How to use the Recoup Cryosphere for Plantar Fasciitis

Plantar fasciitis is an overuse injury caused by an inflammatory thickening or degeneration of the plantar fascia. The connective tissue is more like a ligament than a tendon that stretches from the heel to the toes, spanning the arch of the foot. Plantar fasciitis is caused by tissue fatigue due to excessive strain. Plantar fasciitis is extremely common in anyone who is on their feet all day, especially on hard surfaces, as well as in runners and other athletes. Plantar fasciitis affects more than 10% of runners every year.

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Usage Tips

I bought the roller mainly for my foot, as I'm experiencing some moderate plantar fasciitis. The cold therapy has really been helpful, at times completely eliminating pain. I've tried it here and there for other tight spots.

Mark V

The cold massage roller has helped my plantar fasciitis. The doctor wanted to give me a second shot and I refused. I told him I ordered a cold massage ball and wanted to give that a try to help with the inflammation. He said go ahead but come back if it does not help. Well the ball helped and I did not have to get the dreadful shot. Thank you creators of the cold massage ball. It truly helped me!

Michelle L

I have chronic tendonitis in both feet and I have to stand for long shifts due to my job so the healing process has been super slow. I get loads of relief using this massager before and after work. I'm sure I'll find lots of other applications for it, one ache at a time!

Samantha M

I absolutely love it!!! I've shared it with a lot of friends! We're all musical theater actors and dancers so it helps so much with foot pain and everywhere else. I suffer from Plantar Fasciitis and it's helped me sooo much!! Thank youuuu!! I will definitely be gifting these!!

Jacob V

This is by far the best product I have found for comforting Plantar Fasciitis. 100% better than the old Coke bottle, which also gets wet as the ice melts... It stays COLD much longer too. No mess. No fuss. Set the ball in the freezer for a few hours, take it out and place it in the holder, which allows you to roll your foot around in all directions. Definitely, recommend! 5 Star! Two thumbs up!

Kenneth J

I have been out of shape for a while due to plantar fasciitis and started personal training sessions. A co-worker of mine told me about the cold massage roller and I decided to try it out. It helped so much after my first session and I wasn't as sore the next day! Best purchase ever!

Aida A

As a Chef with bad knees and high arches, I have constant plantar fascia pain. This product is amazing at getting right in the arches and with the freezing cold, works that tendon beautifully. Totally satisfied. Would highly recommend this to anyone with aching feet.

Robin R

How to use the Recoup Cryosphere for Plantar Fasciitis

1. Freeze the Recoup Cryosphere for a minimum of 2 hours.

2. Unscrew the blue handle and take the cold ball out of the handle.

3. Place the ball on a carpet or mat.

4. Roll from toe to heel while placing extra weight over the arch of the foot.

5. Place as much pressure as is comfortable along the arch of the foot.

6. Roll out at least once in the morning and night, and roll out immediately after activity and whenever you feel inflammation or pain.

Treatment for Plantar Fasciitis

ICE - Rather than using frozen water bottles or ice cups, freeze the Recoup Cryosphere for up to 6 hours of cold relief. Use the ball outside of the handle and place it on the floor. Roll from the toe to the heel with as much pressure as you can stand. The stainless steel ball can hold up to 500 lbs to put as much weight on as possible. Ice for no more than 20 minutes at a time and repeat as much as needed with a minimum of morning and night sessions.

ATHLETIC TAPE - Ask a professional to recommend what taping pattern will work best for pain relief of your foot depending on your foot shape. This can provide support and keep you from overstretching the plantar fascia making it worse.

SHOE INSERTS - Using shoes that don’t provide the right support can sometimes be part of the problem. Seeing a professional that can help recommend the right insoles, arch supports or orthotics can give you extra support and cut down on the pain you feel while on your feet.

CALF STRETCH - Stand on the edge of a stair or bench. Drop your heel towards the ground with your leg straight. Hold for 5-10 seconds and repeat 3 times. Add in some calf raises to also strengthen your calves.

ACHILLES TENDON STRETCH - Stand an arm’s length away from a wall. Lean forward and place both hands on the wall, shoulder-width apart. Place one foot back with your leg straight and heel flatly on the floor. Keep the other foot closer to the wall. Lean forward and press down on the back heel and sink into the stretch. Hold for 15-30 seconds and repeat 4 times.

Glossary of terms/Foot Pain/Plantar Fasciitis

The fibrous tissue along the bottom of your foot that connects your heel bone to your toes.


Overuse, standing all day on hard surfaces, running, walking, improper footwear.


A common condition that occurs when the large tendon that runs down the back of your lower leg becomes irritated and inflamed. The Achilles tendon is the largest tendon in the human body.


A heel spur is a foot condition that’s created by a bony-like growth called a calcium deposit that extends between the heel bone and arch. Half of the people who have heel spurs experience pain, inflammation, and swelling.


Turf toe is the sprain of the big toe joint. This results from injury during sports activities most commonly, including repeated running, jumping, or pushing off while extending the toes.


Gout is a form of arthritis caused by excess uric acid in the bloodstream. It causes the formation of uric acid crystals in the joints. Gout usually affects the joint in the base of the big toe and causes pain and swelling.


This is a postural deformity in which the arches of the foot collapse, with the entire sole of the foot coming into complete contact with the ground. 20-30% of the population has an arch that never develops leading to flat feet.


This is an inflammation of the ball of the foot and is a common overuse injury.


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