These Massage Techniques Will Let You Get Over Your Plantar Fasciitis

Updated on March 12th, 2020
Plantar Fasciitis

Soothing Massaging That Can Cure Plantar Fasciitis

Our foot consists of a tissue that starts at the toes and extends to the bottom of the foot. This tissue is known as Plantar Fascitis(1). It mostly acts as a shock absorber which helps to support the arch of the foot. Athletes, sportsmen and especially runners tend to suffer from Plantar Fasciitis as they often tend to land on their heels and then rise on the toes before shifting the bodyweight to another foot.

This process strains the tissue, and when the pressure is too much, it is likely to tear. A lot of hikers, mountaineers, continuously suffer from the pain of Plantar Fascitis due to their strain on Plantar fasciitis during exertions. A popular treatment method or immediate relief is a deep tissue massage(2) for plantar fasciitis. The massage therapy for plantar fasciitis involves a pressure massage using fingers on the heels, fascia through slow, gentle strokes.

Facts You Should Know

  • Plantar Fascitis is very common in women.
  • Regular exercise and massage for plantar fasciitis can treat the condition.
  • People with the flat foot are known to suffer from Plantar Fascitis
  • Your plantar fasciitis tissue is always firm and protects your foot from many injuries.
  • 1/4th of all your body’s bones are situated in your feet, and the plantar fascia tissue helps in keeping them aligned.
  • 1 out of 5 people have high arches, and that contributes to Plantar Fascitis.
  • The largest ligament in your body is Plantar Fascitis.
  • Plantar Fascitis is the most common cause of foot pain.
  • 1 out of 10 people in the world suffers from Plantar Fascitis.
  • Most cases of Plantar Fascitis can be treated at home.

How Massage for Plantar Fasciitis Works?

Over a million people in the world are affected by the painful heel. It is caused by the inflammation of plantar fascia – a ligament that joins the heel bones and toes. This ligament also helps to support the arch. The condition can be caused for various reasons- Improper posture, standing for too long, walking for a very long time, hiking, running, mountaineering activity and many more such reasons that stress your foot.

Foot Massage for plantar fasciitis has a lot of benefits for the foot. It is a simple and non –invasive form of treatment to treat the pain of the foot. It plays a significant role in reducing symptoms of pain and inflammation of your foot.  The massaging is not just restricted to the foot but involves massaging the calf muscles and area of the leg that is connected via fascia and tendons. This improves the blood circulation in that area and helps in reducing pain.

Other tight muscles of your body can also cause unnecessary stress on the ligament of your foot, which is why when you opt for massage for plantar fasciitis the back connecting other muscles should also be massaged. You can also combine with other forms of non-invasive home treatment like exercise and stretches for plantar fasciitis.

[Read: Natural Remedies to Cure Plantar Fasciitis]

Different Massage Techniques for Plantar Fasciitis

Different plantar massage techniques help in treating this condition.

1. Plantar Fasciitis Self-Massage

massage for Plantar Fasciitis

Self-massage is a great way to treat the pain your foot due to Plantar Fascitis. Here is how you can do it –

  • Sit on a couch and start massaging by warming the foot tissue suing your fingers.
  • Begin from the heels and extend to the toes, stretching your fingers.
  • Stretch your toes by squeezing them, spreading them apart, and moving them from left to right.
  • Repeat this until your toes have warmed up.
  • Massage your trigger points using your fingers without worrying about the pain. In sore areas put gentle pressure and massage for ten seconds until the pain reduces.

Finish off your massage by using some lotion or pain relief oil for the best results.

[Read: Essential Oils for Plantar Fasciitis]

2. Stretching the Fascia

  • Put your toes up against a wall.
  • Make sure to stretch the toe by keeping heels and arch flat.
  • Hold it for ten seconds.

Repeat 4 times every day.

3. Ice massage

  • Freeze a bottle in your refrigerator.
  • Take a towel to place on the ground and place the frozen bottle on it.
  • Sit on a chair and stretch your legs and feet.
  • Gently roll your foot over the water bottle massaging the plantar fascia. While doing this massage, occasionally lift your heels so that the sole is stretched.

4. Massage Using a Foot Roller

Massage Using a Foot Roller

You will need a foot roller for this, and in case you don’t have one, you can substitute it with a golf ball.

  • Put the ball or foot roller on the ground.
  • Start by rolling it over your big toe and the rest of the foot on the ground.
  • Apply more pressure and slowly put your foot on the foot roller stretching the bottom of the foot.

[Also Read: Acupuncture Treatment for Plantar Fasciitis]

To make full use of massage for plantar fasciitis, you must see a trained physiotherapist who can guide you with the best massage techniques best on the severity of your condition. It is advisable that you immediately start treatment once you feel pain, as this can have severe consequences if left untreated. Overall, Massage works best because of it’s relaxing nature and the benefits it has in treating the foot pain.


1. Will massage for plantar fasciitis help me restore my regular activities?

Yes! That is the primary purpose of massage for plantar fasciitis. It increases blood circulation in that area and helps in stretching and relaxing the muscles around your foot. With a daily routine that includes massage, you should be able to go back to your normal life and carry on with all regular activities.

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