Heel-of-hand massage
Using the heel of your opposite hand, push down on the sole of your foot and work up the fascia from the heel to the toes. Start with lighter pressure and medium strokes, eventually making them longer and more intense. Using your body weight to add intensity, cover the surface of your foot a few times to loosen up the tissue.
Thumb pushes and pulls
With one leg crossed over the other, use both of your thumbs to apply pressure along the length of the sole of your foot. Work in a line towards your big toe.
Eventually, you can begin flexing your toe to experience an even greater stretch.
Ball massage
Using any kind of ball you have on hand (lacrosse, golf, tennis, etc.), place the ball under the arch of your foot and use your body weight to regulate pressure on the ball. This helps to loosen the fascia and alleviate pressure and pain. This plantar fasciitis massage is great to do first thing in the morning.
Ice massage
Similar in nature and process to the ball massage, this technique involves freezing a water bottle and using it to roll out the bottom of your foot. This is a great option as it reaps the benefits of both a ball massage and the anti-inflammatory properties of icing. The cold bottle helps reduce inflamation of your plantar fascia which can provide immediate plantar fasciitis pain relief.
Stretching Exercises for Plantar Fasciitis
In addition to a plantar fasciitis massage, plantar fascia stretches can help loosen the area and speed up the healing process. Anything that stretches the plantar fascia, achilles tendon and/or calf muscle will aid in the recovery process from plantar fasciitis. This towel stretch will help stretch out all three of these areas with minimal strain.
Towel Stretch for Plantar Fasciitis
Preferably using a hand towel, hold it the long way and wrap it around the arch of your foot. Then, gently pull on the towel to stretch the fascia and calf. You should feel a stretch, but not debilitating pain.
Recovering from plantar fasciitis can be tricky, but we hope that these stretches and massages will help with the recovery process! In addition, implementing orthotics and more supportive shoes can mitigate the risk for developing this injury from the get-go.
The Calf Stretch
Prop your foot up against a wall at a 45 degree angle and lean in until you feel a stretch. Stretching out the calf muscles help to loosen the plantar fascia as well, as having a restricted range of motion through the calf is often a leading cause of plantar fasciitis and achilles tendinitis.
The Seated Plantar Fascia Stretch
Sit in a chair and cross one leg over the other knee, so your ankle is sitting on top of the opposite leg. With one hand holding your ankle and the other holding your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot. Hold this stretch for 20-30 seconds, and repeat 2-3 times. Perform this stretch daily.
Another alternative to at home massages for plantar fasciitis is visiting a physical therapist or massage therapist who can help with these exercises and techniques.
Insoles for Plantar Fasciitis
While stretches for plantar fasciitis help alleviate and manage pain in the short term, the best way to mitigate and get rid of plantar fasciitis for good is by adding arch support to your shoes. Fulton insoles offer customized arch support that provides comfort and prevents and treats plantar fasciitis.
Shop Fulton insoles.
Or read this blog post to learn more about how to cure Plantar Fasciitis in one week.
