Massage therapy can be an effective treatment for plantar fasciitis, helping to relieve pain, improve circulation, and break up adhesions in the fascia. Here are some key techniques and benefits:
- Reduces pain and inflammation by increasing blood flow and breaking down tension in the plantar fascia.
- Improves flexibility of the foot muscles and fascia.
- Releases adhesions and scar tissue, which can form from chronic inflammation.
- Relaxes tight calf muscles, which can contribute to plantar fasciitis.
Massage Techniques for Plantar Fasciitis
- Deep Tissue Massage
- Focuses on breaking up adhesions in the plantar fascia.
- Uses slow, deep pressure along the sole of the foot.
- Can be slightly painful but helps release chronic tension.
- Cross-Fiber Friction Massage
- Performed by rubbing across the fibers of the fascia (not along the length).
- Helps break up scar tissue and adhesions.
- Myofascial Release
- Uses gentle, sustained pressure to stretch and release tight fascia.
- Often combined with stretching for best results.
- Trigger Point Therapy
- Targets tight knots in the foot and calf that refer pain to the heel.
- Common trigger points are in the arch of the foot, heel, and calf muscles.
- Rolling Massage (Self-Massage with a Ball)
- Using a lacrosse ball, tennis ball, or frozen water bottle, roll the sole of the foot to break up tension.
- Applying pressure in small, controlled movements helps relieve pain and improve circulation.
- Calf Muscle Release
- Since tight gastrocnemius and soleus muscles contribute to plantar fasciitis, massage techniques like effleurage, kneading, and compression can help relieve tension.
How Often Should You Get a Massage?
- Mild cases: 2–3 times a week (self-massage or professional massage).
- Chronic cases: Professional massage weekly, with daily self-massage at home.
Additional Tips for Relief
- Stretch your calves and plantar fascia (toe stretches, calf stretches, etc.).
- Use a night splint to keep the fascia stretched overnight.
- Wear supportive shoes with good arch support.
- Avoid excessive walking barefoot on hard surfaces.