I love this bar. I bought it for my plantar fasciitis, but use it on other side areas as well. You can freeze or refrigerate it, but if that is too cold it also picks up coolness from the air. After it warms up from friction, you can just set it aside for a few minutes until it gets cool again. I also bought the steel roller ball, but the bar is my favorite tool. I also use it as a quick cold treatment on inflamed areas. And because there isn't any gel to leak out, its easy to take on trips.