Keep one ball in your freezer and one with the track. Place track on a solid surface. In a seated position, begin by applying desired pressure with the forefoot (toes) pressed against the ball while the ball is sitting in the track, keep applying pressure as you roll the ball back to the hind foot (heel). Adjust angle and position in order to ensure a full massage of the bottom of foot, including the Lateral Plantar Fascia and foot arch.
Daily Warm-Up - Massage each foot with the ball at room temperature for 20-30 seconds first thing in the morning (preferably at your bed side) and before strenuous activity.