Plantar fasciitis can be incredibly painful and annoying. Fortunately there are ways to relieve it.
Watch this video to learn 3 plantar fasciitis massage techniques to relieve foot pain fast.
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Understanding Plantar Fasciitis Pain
If you suffer from plantar fasciitis and traditional treatments like rolling your foot on a frozen water bottle or stretching your calves haven’t worked, you may feel frustrated.
The good news is that self-massage techniques can help relieve pain quickly!
These techniques target key muscles that refer pain into the heel and foot arch.
Plantar Fasciitis Massage Technique #1: Quadratus Plantae Release
The quadratus plantae is a deep muscle in the foot that can contribute to heel pain.
To massage the quadratus plantae:
- Use your fingers to find sore or tender spots along the bottom of your foot.
- Massage perpendicular to the muscle fibers.
- Hold gentle pressure on the tender area for 1.5 to 3 minutes.
- Flex your toes slightly to help relax the muscle.
Plantar Fasciitis Massage Technique #2: Gastrocnemius Trigger Point Release
The gastrocnemius muscle in your calf can refer pain to the foot arch.
To massage the gastrocnemius:
- Pinch the inner part of your calf with your fingers.
- Massage across the muscle fibers in a perpendicular direction.
- Find sore spots and apply gentle pressure for 1.5 to 3 minutes.
- Let your foot rest in a relaxed position while massaging.
Plantar Fasciitis Massage Technique #3: Soleus Trigger Point Release
The soleus muscle, located deeper in the calf, can contribute to heel pain.
To massage the soleus:
- Pinch the area just above the Achilles tendon.
- Search for tender spots along both sides of the tendon.
- Hold steady pressure for 1.5 to 3 minutes.
Using a Massage Gun for Plantar Fasciitis Relief
If you have difficulty applying pressure with your hands, a massage gun can help. Follow these steps:
- Use a small trigger point attachment for targeted relief.
- Apply gentle pressure on the bottom of your foot, gastrocnemius, and soleus.
- Hold on tender spots for optimal release.
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By consistently using these plantar fasciitis massage techniques, you can reduce pain and improve foot function.
However, massage techniques usually only provide short-term relief from plantar fasciitis symptoms. In order to get rid of plantar fasciitis for good, you need to fix the root cause of the symptoms.
And often that involves more than just wearing orthotics and doing exercises for your feet and calves.
Want to Get Rid of Your Plantar Fasciitis For Good?
If you live in the St. Louis area and need help to get rid of plantar fasciitis so that you can get back to doing the things you enjoy, we'd be happy to help you.
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