1. Set Up
    Sit or stand, placing the foot roller under your foot.

2. Roll
    Foot Roller: Move your foot from the ball to the heel and back.
    Massage Ball:  Make circular motions with the ball under your foot.
     Spend 2-3 minutes on each foot.

3. Target Sore Spots
    Apply gentle pressure on tender areas for 30-90 seconds.

4. Adjust Pressure
    Ensure it's relieving tension without causing pain.

5. Integrate into Routine
    Use regularly, especially before and after stretches.

6. Seek Help if Needed
    Consult a professional if pain persists.

1. Start Wearing Gradually
If you're new to compression socks, begin by wearing them for a few hours at a time and gradually increase the duration each day.

2. Wear Daily
For maximum benefits, incorporate the socks into your daily routine, especially during times when you're prone to plantar fasciitis triggers.

3. Morning Use
Put them on right after waking up to provide continuous support and reduce pain throughout the day.

4. Consider Overnight Use
For additional morning relief, wear the socks while sleeping or put them on before getting out of bed, combined with gentle stretching exercises.

5. Monitor and Adjust
Pay attention to how your feet respond and adjust the duration of wear and complementary activities accordingly.