Massage Exercises for Plantar Fasciitis

1. Rock. 
You may find it beneficial to use a heat pack before you begin any sports massages for plantar fasciitis. Before you begin any exercises, start with a warm-up. Rocking can aid in mobilizing the area and relieving the tightness which causes pain. Place one hand below the heel, supporting the ankle, and grip the ball of the foot and toes with your other hand. While holding the heel stable, use your upper hand to rock the foot side to side and front to back, stretching the foot and promoting circulation.
2. Glide. Apply pressure to the ball of the foot, face up, and use your thumbs, knuckles, or even your elbows to glide from the base of the foot to heel several times, moving across the entire arch. Apply gentle pressure across the entire foot as you smoothly glide down the foot. This will help loosen the tendon and direct tissue towards the heel to either prevent or heal a bone spur, a condition which often goes hand in hand with plantar fasciitis.
3. Strip. Stripping and stretching is another great way to relieve plantar fasciitis with sports massage. Apply firm pressure with your upper hand against the ball of the foot and toes, stretching as far as you can without causing too much pain. Use your thumb to "strip" the plantar fascia, moving from the ball of the foot to the heel. Unlike gliding, you should use the pad of your thumb, directing firm pressure to a small area and slowly moving across the width of the foot. This may be painful but is extremely helpful.
4. Stimulate. Cross fiber friction sports massage techniques can help to release tight plantar fascia. Place your hand on the top of the foot, gently pulling it toward you to shorten the plantar fascia and use the thumb of your lower hand to apply cross-fiber friction near the heel of the foot where the fascia attaches. This technique may also be painful, however, apply as much pressure as you can tolerate.
5. Wring. Complete the sports massage by lying face down and gently lifting your leg to a 90 degree angle, bending at the knee. Have someone put one hand on the heel and the other on the ball of the foot, and twist, as if you were wringing water from a towel. Start slowly, and increase speed and intensity as the muscles loosen.
After you are done with your massage, ice for 20 minutes to reduce inflammation.
Parts of this blog post were adapted from Livestrong article written by Anna E. Dyer.
If you are experiencing heel pain, call our Rocky Hill or Middletown office to make an appointment.
Jeffrey S. Kahn, DPM
Connecticut Foot Care Centers
Heel Pain Doctor in CT
Podiatrist in Rocky Hill and Middletown, CT
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