Here's a full self foot massage for the heel, top of the foot and plantar issues! Follow along with the session at home! Timestamps below if you want to jump around:

0:25 Massage Begins/Warmup
1:08 Top of foot massage
3:47 Heel/Calcaneus Massage
4:38 Plantar foot massage
8:37 Ending massage

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Music by YouTube Studio
Jim Yosef - Canary