Is Plantar Fasciitis Causing You Pain?

 

Massage therapy can help with the pain associated with plantar fasciitis! Massage therapist can help release the tension in the plantar fascia as well as the leg muscles from the calves to the glutes, along with stretching the calf, heel and foot.

Stretching the calves regularly can help in the healing process to keep the gastrocnemius and soleus muscles flexible. You can do this by doing a slight lunge and leaning towards a wall, or by dropping your heels while standing on a stair or curb. You can also use a towel or belt to stretch when you get up and before you go to bed.

Self massage to the plantar fascia can help alleviate pain as well, however you do not want to do this during the acute phase (when the pain is very high) as it will be very uncomfortable. You can use a can of soup, a tennis ball, or a golf ball to roll the bottom of the foot. if you have a desk job put a golf ball under your desk and take your shoes off, keep the plantar fascia loose while you work away! Another great relief is an iced water bottle, ice helps reduce pain and can provide relief during acute phases. Doing these stretches and tips to help with pain twice a day can help improve the pain you feel from plantar fasciitis.

Foam rolling is another fantastic self care tool you can do at home! It will help release tension in the leg muscles! Using it on your glutes, hamstrings and calves. You can also release tension in the glutes by using a tennis ball or a lacrosse ball by sitting on the ball and doing slight movements in your hips.