I had my first therapeutic massage yesterday.

[nilram]

23. I'm a fan of a frozen water bottle.

A 16 ounce Crystal Geyser brand works great because the parallel ribbing makes it freeze more roundly. The size is good for massaging my arch, and the ice reduces pain and inflammation. Freeze upright, with the cap on loosely, 80–90% full. Of course once it’s frozen, you can tighten the cap and leave it in the freezer any old which way.

Stretching your calf and Achilles tendon is also reported to work well. Now that I’m thinking about it I think I’ll try using a foam roller on my calf and see if that helps. I’m also a fan of using a golf ball on my arch.