What Is Plantar Fasciitis
Plantar fasciitis is usually a medical term given to the most popular cause of foot and heel pain. The pain can turn into severe chronic pain as well but by massaging your foot and heel frequently at home, you can get rid of plantar fasciitis and prevent pain in your heel and foot.
Quick Massage Tips To Help With Plantar Fasciitis
There are many massage techniques, tactics, and tips that you might need to hell plantar fasciitis heal quickly. It is important to start massaging your heel or foot by soft hands, with minimal pressure and soft strokes. But as the pain around the foot improves, increase the pressure day by day. This tip prevents pain during the massage session. A professional tip is to refrain from massaging or putting pressure on the sore area.
Heel pain intensifies when you get out of bed. So, this is a good opportunity to start some massage techniques before you start your day. Before putting your feet on the floor, do massage while you are lying or sitting on your bed.
For increased blood circulation around the heel of the foot, start by soft massage for warming up your feet. You can even use a little moisturizer or oil for massaging.
If one foot or heel is affected, massage there and if both feet are affected, massage on both of them but right after one another.
Massage Techniques For Plantar Fasciitis
In this section, we are going to tell you about various massage techniques to help you alleviate feet and heel pain.
The heel of Hand Massage
–Sit on the bed or a chair and rest one foot into another leg’s thigh so that you can reach your hands easily.
–Use the palm of your opposite hand from the leg and push foot sole and stroke it starting from the heel and all the way to the toes.
–You should start with light pressure and short strokes. After a few days, when the pain has improved, start doing longer strokes with heavy pressure of your hand or object. You can also use your body weight to increase the pressure day by day.
–Massage on all of the foot to cover the fascia as well.
–If you want to apply more pressure, use a clenched fist for the massage.
Thumb Pushes
–Sit on the bed or a chair with one leg crossed over the other leg.
–Place both the thumbs on your sole and start stroking your foot from the heel to the toes. Massage in a position that is aligned to your big foot thumb and then moves on to the next foot finger and massage in line with that.
–Repeat this massage technique for about 1 to 2 minutes.
–You can also increase the pressure by leaning your body weight to your thumbs.
Thumb Pulls
–Sit down on a chair with one leg crossed and over the other leg.
–After that, use both the thumbs and place them just at the center of the foot. After that, apply light pressure and pull one thumb to the left side and one to the right side.
–Repeat this for about 1 to 2 minutes.
–You can also cover the whole foot by this motion.
–For more pressure, lean in your body weight to the thumbs.
Ball Massage
–For this massage, you need to have a ball, such as a tennis ball, dryer ball or even a ping pong ball.
–Sit down straight on a chair or bed with your legs down on the floor.
–Put the tennis ball or dryer ball under the arch of your foot and lean forward to apply pressure to that area.
–Start the massage by rolling the ball up and down through the whole length of your foot. Do it from side to side as well.
–Start by mild pressure at first and then add more pressure day after day as the pain improves.
–Roll the ball side to side for about 1 minute.
Ice Massage
–This massage technique to prevent plantar fasciitis is very similar to ball massage but it is done by a frozen water bottle or frozen can. This is the most effective massage technique as it loosens and stretches the foot fascia and helps to remove pain quickly.
–Start by sitting straight on a chair or your bed.
–Place the frozen bottle right under your foot.
–Roll it to and fro for about 5 to 10 minutes before putting weight on your foot.
As our feet receive a lot of pounding every day, it is no surprise that a number of people get heel or foot pain. Hopefully, these simple massage techniques can help those who are suffering from plantar fasciitis.
