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Put it on your heel three to four times a day for 15-20 minutes at a time. Or you can fill a shallow pan with water and ice and soak your heel in it for 10-15 minutes a few times a day.

Gently pull the foot toward you, holding for 15 to 30 seconds. Switch sides. • Heel raise on the stair: Stand on a bottom stair. Move your feet back so that your heels fall off of the edge.