A massage can be beneficial for people looking for a more effective way to treat their foot pain or who are ready to try some self-care techniques.
Plantar Fasciitis is a type of repetitive strain injury that affects the tissues on the underside of one’s foot. It can be treated through massage therapy. Deep tissue massage is one of the most commonly used techniques for treating heel pain.
A comprehensive massage can help target the foot’s heels, calves, and arch. Find the best tools and techniques for this in our guide.
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Does Massage Good for Plantar Fasciitis?
Using powerful strokes and slow movements the goal of deep tissue massage therapy is to apply pressure to the tissues of the foot using slow movements and powerful strokes. This treatment can help break up scar tissue, releasing tension and allowing the foot to heal.
The goal of the massage is to stimulate the soft tissues in the heel and the arch, causing minor soreness the following day. This treatment is effective for treating the condition and preventing it from recurring.
How Can It Be Treated?
Plantar Fasciitis can be treated by placing emphasis on the area where it is most painful. It is also important to keep an eye on the other muscles in the foot.
For most people, the underside of the arch is a good starting point. It is where the ligament that connects the heel bone and the bone meets the underside of the arch. The next step is up to the ankle tendon.
What Kinds of Foot Massage is Good for Plantar Fasciitis?
You can try various techniques to treat your plantar fascia pain using massage. You just have to find the ones that will work for you.
Pushing and Pulling Foot Massage
Use your thumb to apply pressure to the heel for the “pushing” part of the massage. Doing so will allow you to work over the area in light strokes.
For this exercise, move your foot up and down to the toes and focus on the toes individually. This will help promote soft tissue alignment as the healing process continues.
The pulling motions are similar but with an inward-to-outward pattern. They slowly work the entire foot.
The goal of this deep massage is to stimulate the healing process of tissues in the heels and other areas. It can be performed for about 2 minutes or to tolerance.
Kneading Foot Massage
The butt of your palm or closed fist can knead the heel. It should be placed on the bottom of the foot and then slowly rubbed around it.
Begin with light strokes and then move into longer and deeper movements. To loosen the tissue, work from the toes to the heel multiple times.
Lacrosse Ball Foot Massage
For people suffering from painful and inflamed feet, such as those caused by plantar fasciitis, using a ball or a foot massager can help break down the adhesions in the foot.
Massage balls are simple and can provide deep-tissue massage. It requires the ball to be rolled along the length of an arch, and the weight placed on the affected area can be adjusted. A few minutes of massage can be performed several times throughout the day.
Toe Flexion Foot Massage
This kind of massage can be performed alongside other techniques, such as pushing, pulling, and kneading. For this exercise, one should bend the toes backward and forward for about two minutes. This will help stretch the plantar fascia and improve its resilience and flexibility.
Ice Foot Massage
Cold therapy can be used alongside a traditional massage to reduce inflammation. It can also be combined with other procedures to achieve the desired effect.
An ice massage can be performed on the heels using either a water bottle or a ball, and it can last for around 10 to 15 minutes. The goal is to reduce inflammation, promote muscle relaxation, and manage problematic areas.
Electric Foot Massage
Traditional massage techniques can be performed using a TENS unit, which provides the same benefits but with varying intensity levels.
The goal of this therapy is to stimulate the production of endorphins, which can help relieve pain. It can be performed on a daily basis using TENS devices.
Our Recommended Massage Items For Plantar Fasciitis
1. Easy@Home TENS Foot Massager Mat
The portable foot massage pad can target specific points on the soles for EMS, stimulating the muscles and relieving pain and inflammation in the feet.
It is great for treating various foot conditions, such as Plantar Fasciitis, as well as for improving blood circulation. Since it is lightweight and flexible, this product can be carried around, providing an enjoyable reprieve from daily walking.
The smooth and durable surface of the foot massage mat is made from a durable material that is easy to clean and provides a convenient placement guide. It contains electrical muscle stimulation, which is similar to what our body produces to stimulate the contraction of muscles.
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2. Omega Wireless TENS Foot Stimulator with Remote Control
With the touch screen remote, you can easily select the area of the body where you are experiencing pain. There are six modes of massage, including deep, circulation, acupuncture, and reflexology, which can stimulate the body’s natural pain-resolving mechanisms.
The square or butterfly electrodes can also be utilized on different parts of the body. These include the back, neck, shoulders, arms, elbows, wrists, knees, and feet. You can choose from 20 intensity levels to determine if you need a powerful or subtle effect.
One of the most trusted brands of TENS is Omega. Its devices use a combination of electrotherapy and wave technology to release endorphins, which are natural pain relievers and block the signals from the body to help relieve discomfort. Many people use these products for conditions such as tendinitis, fibromyalgia, and back pain.
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Tip: Performing massage at least once a day can help break down the constant pain and improve the healing process. The best time to start doing it is in the morning before going out of bed. It can help decrease the tightness before an activity and prevent pain.
Bottom Line
One of the most effective ways to treat pain associated with the condition known as plantar fasciitis is through massage therapy. This therapy can help manage the inflammation and trigger points in the area.
However, it is important to remember that it should be safely applied and that you should seek medical help if the pain persists.
Aside from stretching and exercise, regular massage therapy can help keep you on top of your symptoms. It can treat various conditions, such as heel spurs. These are the techniques and tools that a physical therapist can use to treat these foot problems.