7 Massages For Plantar Fasciitis

By Author: Monica Quinn
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Plantar fasciitis is a common cause of foot and heel pain. Fortunately, at-home exercises and foot massage can help ease pain and prevent chronic illness.

Here are some self-massage techniques and recommendations you can try at home.

Tips to start
Massage should be pleasurable but not a little unpleasant or excruciating. Begin with a gentle touch and gradually increase the pressure of your hands or the objects you use when your discomfort subsides. Avoid pushing on tender areas.

Because heel discomfort is typically worse when you first get out of bed, you can try one or two of these approaches before putting weight on your feet while still in bed.

Warming up your feet with mild massage improves blood flow to the area. For the massage, you may choose to use a small bit of moisturizer.

Massage both of your feet if both are affected.

Try these techniques to find which ones suit you best.

1. Heel-of-hand massage
1. Sit on a bed or chair and raise one foot so your hand can reach it.
2. Push down on the sole of your foot with the heel of your opposite hand, going from ...
... the heel to the toes.
3. Begin with longer, lighter strokes, then gradually lengthen and increase the pressure. Lean in to massage and utilize your entire body weight to increase the pressure.
4. Cover your foot several times to loosen the fascia tissue.

2. Thumb pushes
1. Sit on a bed or chair with one leg crossed over the other.
2. Push your thumbs along the length of your sole, from the heel to the toes and back. Work in a straight line toward your big toe. Then, in line with each other's toes, travel up and down the foot.
3. For 1 to 2 minutes, move your thumbs up and down the foot.
4. Leaning in to employ more body weight increases the pressure.

3. Thumb pulls
1. Sit down and cross your legs.
2. Place both thumbs on the center of your foot. Pull one thumb toward the right side of your foot and the other toward the left, moving the fascial tissue. Perform this for 1–2 minutes.
3. Move to different portions of your foot for 1 to 2 minutes, dragging your thumbs to each side. This movement should encompass the entire surface of your foot.
4. Leaning in to use additional body weight adds to the pressure.

4. Adding a toe flex
Try pointing and flexing your toes in either direction while performing the heel-of-hand massage or thumb pushes.

Massage each toe separately by pulling it out and moving it in circles. While doing this, keep your toes relaxed.

5. Ball massage
This type of massage can be done using a variety of balls, such as a golf ball, tennis ball, lacrosse ball, and dryer ball.
1. Sit down in a comfortable chair or couch, then put a ball under the arch of one foot. Lean forward and apply pressure to the ball with your entire body weight.
2. Roll the ball slowly up and down the length of your foot, then from side to side. Begin with gentle pressure and progressively increase it by pressing down on the ball as you roll it.
3. Roll for one minute.

6. Ice massage
This is similar to the ball massage; however, it is performed using a frozen can or water bottle. This massage can be beneficial both in the morning before getting out of bed and at night. It stretches, massages, and soothes the fascia.

You might wish to keep a small cooler with the frozen bottle near your bed so you can use it before placing weight on your foot in the morning.
1. Sit on a bed or chair.
2. Then, put a frozen bottle or can under your foot.
3. Roll it forth and back with medium pressure for 5 to 10 minutes.

7. Calf massages
The gastrocnemius and soleus calf muscles attach to the Achilles tendon. These calf muscles are frequently tense, particularly if you stand a lot, exercise, or wear high heels. This can aggravate plantar fasciitis; calf massage can help alleviate foot pain.

There have been few clinical trials comparing plantar fasciitis therapies, and more are needed. However, the deep soft tissue calf massage paired with stretching may help with plantar fasciitis, reduce pain and enhance function.

Kneading
1. Sit in a chair with one leg crossed over the other.
2. Place both hands over your calf, fingers in front, and thumbs in the back.
3. Working up and down the leg, squeeze the calf muscle between your thumbs and fingers. Your shins will be massaged, and your thumbs will be rubbing the gastrocnemius and soleus muscles on the back of your leg.

Pulling
1. Sit in a chair with one leg crossed over the other.
2. Place both hands over your calf, fingers in front, and thumbs in behind, pointing downward.
3. Grab the calf muscle with your palm like a clamp and pull it forward over to the front of your leg.
4. Work your way up and down your lower leg.

Rolling
1. Sit in a chair or couch and extend your leg in front of you, resting it on a chair or stool.
2. Roll a rolling pin or foam roller from the back of your knee down to your ankle and back.
3. Rolling should be done several times.

Greetings, my name is Monica. I graduated from New York Medical College and work as a nurse in Queens Hospital at the moment. The thing I love the most is morning jogging, because it is a wonderful way to keep myself in tonus. I like to communicate with people who care about their health. I became a vegetarian five years ago. Now my daily menu consists mainly of vegetables, fruits and different cheeses. I am a member of water polo team and I love gardening. I like to see how huge flowers grow out of the tiny petal, it dazzles me because I love spending my time outdoors. My goal is to visit all the USA parks, and then all over the world)