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I am a physical therapist, if you are having plantar fascitis try getting a water bottle, empty out a little bit and freeze. This makes a great foot massage if you roll your foot on the bottle. Also don't just stretch your achilles with your knee straight for like a minute, but then stretch it out with your knee bent. That gets the muscle underneath the gastrocs. Always follow all medical advice with your doctor. I am just someone online.
 
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