How to Relieve Plantar Fasciitis with Massage and Stretching - ZenGate Healing Arts
You swing your feet over the side of the bed, stand up, and ouch!
Sure, Dr. Internet is great. But you should have your primary care practitioner check you out or even a physical therapist at Vitality Physical Therapy in Elmhurst too. It’s wise to rule out any other health or structural issues that can cause foot pain.
Plantar fasciitis is felt most often first thing in the morning because the plantar fascia tends to tighten when you are at rest. If you’re suffering from heel pain, try these stretchesin the morning before doing anything else:
Flex your foot up and down 10 times before standing.
Do toe stretches. With your foot extended in front of you as far as possible while still in reach, grasp and pull your big toe back toward your ankle. Hold for 15-30 seconds. Repeat three times.
Try towel stretches. Fold a towel lengthwise and put under the arch of your foot, holding both ends in your hands. Gently pull your foot towards you. Hold for 15-30 seconds. Repeat three times.
Finally, do a rolling massage. Sit on the edge of the bed or a chair and roll your foot back and forth over a cold bottle of water, can, or foam roller for one minute.
You can do these same stretches throughout the day when it’s possible to take your shoes off, such as after work, before exercising, or before bed. During these stretches you should feel some pulling, but not pain. Stop and take a break or stretch more gently if it does begin to hurt.
Massage is relaxing even under the best circumstances, so no wonder it’s ideal for soothing sore muscles and tissues when you’ve strained something! In fact, some studies have found that massage combined with stretching works better at treating plantar fasciitis than other medical treatments.
If you’re suffering from heel pain, massage by Annie at ZenGate Healing Arts may help. A massage therapist who is familiar with foot pain and understands all of the muscle groups in your legs/feet and how they connect will know how to massage your tissues and release the tension that can cause pain.
Alternatively, you can do a simple massage at home too. Start by warming your foot tissues with a hot bath, shower, or foot soak to loosen them up. With a little bit of moisturizer or ZenGate Healing Arts CBD massage oil on your hands, massage your foot along its full length from heel to toes with medium to firm pressure. Then switch to massaging across the width of your foot. Go back and forth in these two directions for about two minutes on each foot. Finish by applying ice to each foot for about 15 minutes.
Whether you see a professional at ZenGate Healing Arts or do it yourself, massage increases blood circulation and reduces tightness in your plantar fascia. Better circulation allows your tired muscles to get the oxygen and nutrients they need to feel strong again. All of this promotes healing to the damage done to your foot tissues and helps those tissues be more limber and ready for action so they don’t sustain more damage as you go about your day.
Whatever the cause of your heel pain, the solution is possible. A combination of targeted massage and stretches can go a long way in healing hurting feet and preventing plantar fasciitis in the future. The next time you get out of bed and feel that familiar stabbing pain, take a few minutes for stretches and massage, and you’ll be up on your feet— literally— in no time!