Can Plantar Fasciitis Massages Help with Pain?
Plantar fasciitis is a painful foot condition. Pain is caused by the heel and foot. But, it can be relieved with plantar fasciitis massages. Stretching and massaging will help prevent pain from becoming chronic.
There are a few tips to help your home plantar fasciitis massages, such as:
- Remember that messages should feel good. Some discomfort is possible. But, you should never feel severe pain.
- Start with a soft touch. Then increase pressure as the pain gets better.
- Avoid overworking any tender spots.
Heel pain is usually worse in the morning. Try plantar fasciitis massages first thing while sitting on your bed. A light massage helps to increase blood flow. Therefore, softening tissues and reducing pain. A moisturizer is a great tool too. Make sure you massage both feet if both are affected. Also, try different techniques and pressures. Find what works best for you to help with the pain.
Recommended Plantar Fasciitis Massages Techniques
Heel-of-hand massage:
While sitting, bring one foot to rest. You need to be able to reach it with your hand. Then, using the heel of your hand, start massaging at the sole. Work from the heel to the toes. Use long strokes and light pressure. Then, lengthen strokes and increase the pressure. Please note, the pressure is increased by using your body weight. Move over the foot surface several times.
Thumb pushes:
Sit on your bed, one leg crossed over the other. Now, using your thumbs, push along the soles of your feet. Next, move from heel to toes and then back. Make lines to and from the big toe. Then, a line to and from each other toe. Increase the pressure as you go along.
Thumb pulls:
First, sit in the same way as with thumb pushes. Place booth thumbs in the middle of your foot. Then, pull one to the left side and the other to the right. Do this for two minutes. Repeat this along with other areas of the foot for a few minutes. Lastly, increase pressure as pain is relieved.
You can add a toe flex to these massages. Point and flex your toes as you massage your feet. Also, try massaging each toe individually. Pull each one out and rotate in circles.
Ball massage:
Using a golf, tennis, dryer ball, or any type of ball you can find to massage your feet. Sit comfortably with the ball under the arch of your foot. Lean forward to add your body weight to the ball. Then, roll the ball slowly up and down your foot. You can also roll it side to side. Start with light pressure first, then increase as you roll.
In Conclusion
Plantar fasciitis is a common and painful problem. Massaging at home is an easy way to relieve foot pain. It also prevents the pain from becoming chronic. Make sure you massage first thing in the morning. This is when plantar fasciitis pain is at its worst.