9 Effective Ways To Massage Plantar Fasciitis In Your Home

Plantar fasciitis has many causes, including overuse of shoes, tight calf muscles, flat feet, and poor ankle range of motion. Obesity can also put strain on the plantar fascia, and inactive people with weaker plantar fascias are at risk for injury. A sudden increase in sports activities or other physical activities is also a risk factor for plantar fasciitis.

In most cases, plantar fasciitis heals on its own, but some treatments using massage in Ooltewah, TN, can speed up the healing process or help where the body’s own healing abilities fall short. Massaging the injured area helps relieve the pain. For best results, focus on the arch of your foot surrounding the injured area. If you do not see improvements in your pain after a few months, your doctor may recommend professional massage therapy treatment for plantar fasciitis. Although it is rare, surgery and medicines are available in cases where conservative remedies fail to alleviate symptoms.

There are several methods to massage plantar fasciitis. These Ooltewah massage methods include self-massage, pushing, pulling, and stretching that may be worth trying in the meantime. These treatments can be very effective and can help speed up the recovery process. So you should take the time to learn more about plantar fasciitis and how to get relief from the pain.

Let’s go through some of the pain relief massage therapy methods for plantar fasciitis you can use at home.

Self-Massage

One of the easiest ways to help assuage your pain is by practicing self-massage for plantar fasciitis. Massage treatment for plantar fasciitis can also strengthen the Achilles tendon, stabilizing the foot. Deep-tissue self-massage can target these areas, resulting in improved foot health. Deep-tissue massage is especially beneficial for patients with chronic plantar fasciitis.

●      Kneading

The most commonly used massage in Ooltewah, TN, for treating plantar fasciitis is kneading the heel. You can start by placing your closed fist on the heel and using light, short strokes to work the tissue. Increasing your pressure with your thumb will help loosen the tissue and promote alignment of the soft tissues. Do this for one to two minutes each day and enjoy its benefits.

●      Ball Massage

A significant part of self-massaging for plantar fasciitis involves applying pressure to the bottom of the foot. Applying pressure with a ball will help the tissue stretch. It is best to use a ball that is 63mm or larger to avoid dislocating the arch of the foot.  For reference, a tennis ball is about 65mm in diameter, so that should serve as a reference for the ball you should use. Apply gentle downward pressure with the ball and massage the heel of your foot every morning to relieve heel pain and prevent sudden overstretching of the plantar fascia.

Stretching

The first steps out of bed are often the worst part of the day for people suffering from plantar fasciitis. To avoid further exacerbated symptoms, stretching the plantar fascia can help. By doing so, you can loosen the calf muscles. When you stretch your plantar fascia, you’ll feel it like a tight band. Repeat this exercise twenty times in a row, beginning with the aching heel and gradually increasing your activity level.

For optimal plantar fasciitis massage treatment, physical therapists will often recommend that you stretch the affected area several times throughout the day. You can do some exercises at home: seated on a chair, pushing the toes up and out, and pulling them upwards. You can also try standing with the forefoot on a bolster or rolled-up towel. Do each stretch for at least ten seconds, and repeat the same sequence on a daily basis.

●      Pulling

One way to alleviate heel pain caused by plantar fasciitis is to apply compression to the affected area. To perform this exercise, sit on a chair with your foot across your knee, and pull your toes up toward your shin. You should hold this stretch for about ten seconds and run your thumb along your foot to feel the tension. Repeat five times for each toe and continue doing this exercise daily.  Don’t pull too hard or you could risk further exacerbating the injury.

●      Pushing

Another pain relief massage therapy exercise to try is stretching the affected area by sitting up in bed. You can also use an object wrapped around the ball of your right foot and lean in towards the wall. For additional benefits, try stretching your entire foot at once. Make sure to relax after each stretch and repeat ten times for a whole session. You can also try other plantar fasciitis exercises, such as the Achilles stretch.

●      Achilles Tendon Stretch

Stretching your midfoot muscles and strengthening your Achilles tendon can also help you recover from this condition and prevent the pain from recurring. While you are at it, try experimenting with your running style and wear shoes with an elevated heel. While standing on a healthy foot, bend your front knee. While keeping your heel flat on the floor, lean forward and bend your knees. Hold the stretch for ten seconds before releasing.

●      Active Isolation Stretching

Another effective Ooltewah massage treatment for plantar fasciitis is active isolation stretching. This form of stretching uses your muscles to do the extension with less force than traditional methods. These exercises may improve general recovery as well. You can also perform stretches by bending your foot backward until the arch of your foot stretches. Yoga is a popular active stretching method that can help reduce the pain and inflammation associated with this condition.

●      Calf Muscle Stretching

Another effective stretch for plantar fasciitis involves the gastrocnemius muscle. It requires a wall or a chair. You can sit or stand on the wall and hold the leg bent at the knee. Then, lean toward the wall with your affected leg. Repeat this process three times a day for the best results. If you can’t tolerate stretching, try ice-pack massage treatment. It will help you heal quickly and improve over time.

Generally, both calf muscle stretching and plantar fascia-specific stretching are effective pain relief massage therapy treatments for plantar fasciitis. Whether or not a particular method is more effective for you depends on your symptoms and the causes of the condition.

Hot or Cold Water

Another method commonly suggested by any massage therapy center is using frozen water bottles. While the cold numbing effect of the water can help with chronic inflammation, some people respond better to heat. Applying hot water from the tap can help loosen plantar fascia tissues. The goal is to relieve pain in the shortest amount of time possible.  Some people find the best results from alternating hot and cold on the affected area.  Remember to always use a towel and never apply heat or cool directly to the skin.

Rehabilitation Therapy

Physical therapy and extracorporeal shockwave therapy can help alleviate the pain caused by plantar fasciitis. The latter can stimulate and accelerate the healing process, while physical therapy helps prevent the symptoms. Low-impact exercise and insoles can help reduce the likelihood of plantar fasciitis. Surgery is usually reserved for people who have persistent symptoms or who are unable to tolerate non-invasive massage therapy treatment options.

Key Takeaways

If you already suffer from plantar fasciitis, it is important to seek treatment as soon as possible. Early treatment is vital to preventing chronic heel pain and avoiding permanent damage to the plantar fascia. In addition to avoiding surgery, conservative pain relief massage therapy may also include the use of night splints. It is important to note that 90% of people with plantar fasciitis respond to conventional massage treatment. So if you’ve had a history of plantar fasciitis, consult a reliable massage therapy center immediately to assess if conservative therapy is right for you.