Plantar fasciitis massage is one of those treatments for heel pain which we all gravitate to.
It just “feels” like it should work.
Does it? Check out the post below.
OK, by now you’ve probably read all about plantar fasciitis treatment and looking for as much relief as you can possibly get.
Just give me something I can do to do to help!
Good news – here it is.
Plantar fasciitis massage is a really useful technique that can be self driven for some positive heel pain relief.
Before you get started. A word of warning. This is generic information only from a podiatrist, physiotherapist and massage therapist. Plantar fasciitis massage is for plantar fasciitis only. There are many other injuries and pathologies that can lead to heel pain which massage may not help, and potentially risk aggravating.
This post does not replace seeing an expert such as a podiatrist for a thorough assessment, diagnosis and your personal plantar fasciitis management plan.
At Home Plantar Fasciitis Massage One
This massage technique has been around for decades. It’s the original real deal, the first plantar fasciitis massage which was taught to me as a podiatrist over 12 years ago.
To get started you need to have your shoes off and be sitting on a comfortable chair.
Next up, grab yourself a round or cylindrical object. Personal favourites are a tennis ball (for a soft massage), golf ball (for those who like a deep hard massage), or a rolling pin, cricket stump (hey we’re in Australia!) or baseball bat.
Place your rolling object of choice on the ground and then push down with the centre of your foot/arch onto the ball or cylinder.
Roll your foot backwards and forwards, applying enough pressure that you feel the little knots and sore spots give you a small amount of discomfort, but not excruciating pain.
Roll like this for 2 – 3 minutes until you start to feel some relief.
Depending on your level of plantar fasciitis pathology you might feel completely pain free post this massage, or just have the pain reduced by a few levels.
Some tricks that you can try with this is to play around with temperature when you massage. You can freeze a water bottle and roll with that. The ice here provides a cold, numbing feeling which many people respond to well when their heel pain is really sharp.
Others respond better to heat. Pouring hot water from the tap into a more rigid water bottle (not boiling, it will melt or damage most plastic bottles) and rolling with this is a great warm up to loosen the feeling in the plantar fascia before activity.
At Home Plantar Fasciitis Massage Two
This one requires a little bit of hip flexibility as you need to be able to reach the bottom of your foot, ideally with both hands.
Start barefoot, sitting on a chair.
Cross your leg with your plantar fasciitis affected foot over your other leg and use your thumb to massage the bottom of your foot.
There’s no right or wrong way to do this, as everyone is slightly different.
My preference is to start at the heel, pressing firmly with my thumb and moving down towards my big toe. Slowly with steady pressure, not painful, but feeling some tenderness.
Repeat this movement from the heel towards your toes, moving across from the big toe, to the second, third, etc.
You can try another variant by starting with your thumb in the centre of your arch and pressing down and moving out in circles of increasing diameter.
To aid movement a small amount of massage oil or moisturiser on the foot helps glide your thumb up and down your sole.
You can make this massage more targeted to the plantar fascia by extending the toes when you rub your thumb along your foot. Toe extension (known as dorsiflexion) is where your toes bend back and up towards your knee, and not point down towards the ground.
For those with hypermobility disorders like ehlers danlos syndrome self massage with a thumb sitting in an extended position can be quite sore, try using the fleshy “heel” of your palm instead to apply pressure to your foot.
In Clinic Massage
I’m going to hand over to our resident massage expert, physiotherapist and previous massage therapist Dominic Tan for his advice around the best massage that you can get from someone else for your plantar fasciitis.
Dominic has previously written in detail about the power of massage and touch. We know that when someone other than ourselves provide a massage it is more effective at exciting all the right neurons in the CNS – basically meaning we feel better faster – which is pretty much what we all want when dealing with painful heel pain.
Apart from local foot issues, plantar fasciitis can also occur secondary to problems further up the kinetic chain. Studies have found that tightness of the gastrocnemius, soleus (the calf muscles) and even the hamstrings can potentially contribute to plantar fasciitis. For instance, one study has found that individuals with hamstring tightness are 8.7 times more likely to experience plantar fasciitis!
Soft tissue massage of any of the tight muscles can be really effective in relieving the symptoms. As these muscles are buried at different layers and work optimally in different length, you would be working with me in different limb positions to explore areas of tension that need relieving.
Labovitz JM, Yu J & Kim C. (2011). The role of hamstring tightness in plantar fasciitis. Foot Ankle Spec. 4(3) 141 – 144
If you’re in need of treatment for your plantar fasciitis you can book in with our team here.
We have podiatrists in Melbourne CBD, Pascoe Vale and Emerald for all your heel pain needs. There’s also the option of seeing a physiotherapist like Dominic for a physio sports massage for further relief.