About 10%
of the population will suffer from Plantar fasciitis in their lifetime. -Source- Heel that Pain
Calf Massage
While sitting or laying you will want to massage the inner and outer portion of you calf. You can use long strokes with your thumb or heal of your hand, short cross fiber strokes and small circular motions with your thumbs or fingertips.
Arch Massage
While sitting down use the heel of the opposite hand and push down on the arch of your foot working from heel to toes. This can be tender so start, so begin with light pressure and longer strokes and gradually increase pressure. Repeat this process to loosen up the fascia. This technique can also be done using thumbs working up and down the arch of the foot to cover the whole surface.
I also like to add an arch twist after these techniques, this is done by grabbing ahold of the inside of your foot with both thumbs placed side by side on the arch of the foot and twist.
Stair Step Stretch
While standing on a step facing the bottom of the stairs be sure to hold onto a railing (so you down fall). Place the front edge of the step in front of your heel at the back end of your arch, drop your toes and gently apply pressure. This to can be tender so gradually add pressure.
Seek Massage Therapy Treatment for Plantar Fasciitis
If you find yourself suffering from foot pain or plantar fasciitis, it is key to seek treatment to avoid chronic heel pain or damage to the plantar fascia. Most people suffering from heal pain or plantar fasciitis find relief in receiving regular massage therapy. If these at home suggestions aren’t right for you call to schedule with one of our highly trained therapists.
Written by:
SARAH DUTT
Licensed Massage Therapist, Lymph Drainage Technique Certification
Sarah can be reached at sarah@apexptwellness.com
We are a private practice outpatient physical therapy clinic offer high quality care with a personal touch. We believe that every patient should receive the quality care needed to help them prevent or rehabilitate their injuries or illnesses.
