Let's Talk About Plantar Fasciitis

In your feet there is a thick connective tissue called the plantar fascia which acts as a shock absorber and supports the arches. This tissue can unfortunately come under strain and tear due to overuse or the wearing of improper footwear. Athletes (runners, climbers) and people who frequently stand on their feet for work are under particular risk of developing plantar fasciitis.

Since plantar fasciitis is essentially a repetitive strain injury, massage therapy can be especially helpful to loosen the ligaments, tendons, and fascia that have tightened over time. Deep tissue massage is especially beneficial around the tougher heels because its breaks up deeper adhesions and gives the foot a chance to relax back to normal posture! When I’m working on my own clients with plantar fasciitis, I use my thumbs (sometimes knuckles if I want to get deeper) and do a “thumb walk” up and down the foot. Starting at the bottom of the heel I use both thumbs or knuckles to push along the length of the sole working in line with each toe. If doing this on yourself, feel for hard/crunchy areas where you can stop and work a little deeper to break up those pesky adhesions.

Another way you can perform self-massage at home is by using a rolling pin or tennis ball to roll out the bottoms of your feet for 1-3 minutes a day. A frozen water bottle can also be helpful first thing in the morning when plantar fasciitis tends to worsen. This helps to stretch out the tightened fascia and soothe painful muscles after a long night of sleep.

Stretching is also important when dealing with plantar pain! Pointing and flexing your toes can help keep your feet limber. Tightened calf muscles which connect at the Achilles tendon can also contribute to plantar pain. You can massage your own calves by sitting down and crossing one leg over the other. Put both hands over your calf with your fingers in front on your shin, and thumbs at the back. Squeeze your calf muscles between your thumbs and fingers, working up and down the legs.

Most people recover from plantar fasciitis with a little rest, shoe inserts, stretching and/or massage. Just remember to be nice to those sweet little feet of yours and they’ll thank you!