Condition, Plantar fasciitis

Massaging Plantar Fasciitis – Stretches and Treatment 7 Great Tips for Pain Relief

Introduction of Massaging Plantar Fasciitis

Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia, the ligament on the bottom of your foot. Although, it mostly occurs with people that wear high shoes or hills with little support, overweight people, people with flat feet or runners; it is not limited to these sets of people only. Anyone can have Plantar Fasciitis

The pain that can come with this condition can range from mild to severe, affecting how you walk and making it difficult to stand or walk on your feet at all. There are many ways to treat plantar fasciitis, but here are some simple stretches and treatment tips that you can do at home to help reduce pain and stiffness. 

Massaging Tips for Plantar Fasciitis

Before you start massaging plantar fasciitis, it is important to note that massages are not painful, instead, they are a little uncomfortable, and they make you feel good. Also, to begin massaging plantar fasciitis, start with a softer and gentle touch, then increase the pace and pressure of the objects or your hands as the pain reduces. Never apply pressure on any sore spot.

Plantar Fasciitis is most intense when you take the first step when getting out of bed; try one or two of these massages on the bed first before you put your weight on the feet. Finally, use a moisturizer for the massage. After noting these, let’s dive in

The Ball Massage for Plantar Fasciitis

For this exercise, there are many types of balls you can use; you can go for a dryer ball, tennis ball, golf ball, and so on. Follow these steps:

  • Get a comfortable couch or chair, sit down, and put the ball under the arch of your foot. Regulate the pressure on the ball with your body weight by leaning forward.
  • Slowly and gently roll the ball from the top to the bottom of your foot and also from side to side. Start with little or no pressure and gradually increase the pace by pressing down the ball as you are rolling.
  • Do it for about a minute and switch feet if you have it on both legs.
Massaging plantar fasciitis rolling ball
massaging plantar fasciitis Insole Rolling Ball

Ice Massage for Plantar Fasciitis

Just like the ball massage, this is done with a frozen water bottle, frozen can, or bottle with iced content. For a better result, it is advised you do this in the morning before leaving the bed and also at night when you are about to retire to bed. This helps to massage, stretch out the plantar fascia, and calms it.

To help you achieve this, get a cooler or a table freezer near your bed, so you can do the massage before exerting weight on your foot. Follow these steps to do the ice massage

  • Sit right on your bed or a nearby chair
  • Put the object you want to use under your foot
  • Do a back and forth roll; starting with a slow and mild pressure, increase the pace and pressure as the pain reduces.
  • Do this for about 5 to 10 minutes
  • Switch foot if you have plantar fasciitis on both feet.

Thumb Pushes for Plantar Fasciitis

Follow these steps to achieve a thumb push exercise:

  • Get a chair to sit or you can sit down comfortably on your bed.
  • Cross one leg over the other.
  • Push from one end of your sole to the other using both thumbs, move from your toes to your heels, and then back.
  • Do this in a line toward your big toe. Repeat this line movement for each toe
  • Start gently and increase the pressure by using your body weight
  • Repeat the line movement for about 2 to 3 minutes

The heel of hand massage for Plantar Fasciitis

Using the heel of your hand, follow these steps to achieve this exercise:

  • Get a chair to sit or you can sit down comfortably on your bed; bring one of your feet up, such that your hand can reach it.
  • With the heel of the opposite hand, massage downs the sole of your foot by working from the toes to the heels and vice versa.
  • Begin with a little pressure and a longer stroke. Use your body weight to increase the pressure, pace, and stroke afterward.
  • Let the fascia tissue of your foot loosen. Do this by covering the surface of your foot.

Thumb Pulls for Plantar Fasciitis

 Follow these steps to achieve a thumb pulls exercise

  • Get a chair to sit or you can sit down comfortably on your bed.
  • Cross one leg over the other.
  • Set both thumbs in the middle of your foot. Simultaneously, pull one thumb towards the left side of your foot and the remaining thumbs to the right side. Just pull in different directions.
  • Repeat for about 2 to 3 minutes
  • Increase the pressure gently with your body weight
  • Move to another toe and repeat this exercise

Stretching the Calf for Plantar Fasciitis

Stretching the calf can loosening the calf muscles which in turn helps relieve pain. Follow these steps to do this exercise

  • Put both hands against the wall
  • Bend the knee without pains to the front and straighten the knee of the affected leg behind.
  • Ensure both feet are flat-footed on the ground
  • Stretch the knee in the front back and forth; hold for about 10 seconds
  • Repeat the process three to five times

Foot Flexes for Plantar Fasciitis

This exercise increases blood flow to the pained area, thereby reducing pain. For this exercise, get an elastic stretch band or a towel, and follow these steps.

  • Sit on the floor with both legs straighten to your front. To get a better balance, it is advised you bend the leg that is not affected.
  • Wrap the elastic stretch or towel around the affected foot, holding both ends in your hands
  • Ensure the affected leg is straight
  • Slowly direct and point the toes away from the foot
  • Return the toes to their original position.’
  • Repeat this process 10 to 15 times.

Conclusion about Plantar Fasciitis

Plantar Fasciitis is a painful condition in every active individual, but runners, those who stand a lot and obese people are likely to have it more. Stretching and massaging can help relieve the pains and prevent plantar fasciitis.

It tends to be severe and painful in the morning; so, stretching and massaging before getting out of bed can help relieve pain