Fill the `warm` massage bottle to the neck with water at the same temperature as your bath water. Never microwave, and do not use hot or boiling water

Snugly attach closure to `warm` massage bottle. Push and turn until you hear it click into place. Do not overtighten.

Fill `cold` massage bottle to neck with ice and water. Never freeze.

Invert the `warm` massage bottle and snuggle attach it to the `cold` massage bottle.

First place your arch on the `warm` massage bottle and roll from heel to toe for one minute. Pain will be reduced as tissure relaxes from heel to toe.

Then place your arch on the `cold` massage bottle and roll bottle from heel to toe for one minute. Swelling will be reduced as tissue relaxes from side to side.