3 Ways to Relax your Fascia

Treat your Feet

Plantar Fasciitis is not an enjoyable injury to have. The pain is typically felt on the bottom of the foot more commonly towards the heel but can also be felt under the mid-foot as well. The pain is dull sensation but can also be felt as a burning ache.

If you are looking for some relief from your plantar fasciitis than you have found the right place.

  • About 10%

    of the population will suffer from Plantar fasciitis in their lifetime. -Source- Heel that Pain

  • Plantar Fasciitis

    causes more then one million doctor visits a year. -Source- Center for Disease Control

  • Painful in the Morning

    Plantar Fasciitis tends to be more painful in the morning because of poor blood supply to the heel and foot area when you are at rest. Self-massage and stretching before you get out of bed can help to relieve foot 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.

Calf Massage Step 3
Calf Massage Step 2
Calf Massage Step 3

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.

Arch Massage Step 1
Arch Massage Step 2
Arch Massage Step 3

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.

Use the step to stretch

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.

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