
[BOR]
0: Safe
1: Be civil
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[EOR]
[BOC]
Use a golf ball to release it. Step on it (placed back towards the heel), modulate the pressure/intensity as needed (it should feel like a sharp, burning sensation), and slowly move the foot backwards while maintaining pressure, moving the golf ball towards the ball of the foot. It will hurt, and will likely help.

Ice it down for ten minutes afterwards.

Source: am bodywork therapist.
[EOC]
