Plantar fasciitis is one of the causes of foot or heel pain, and that’s why it is essential to make sure to do everything to avoid this. The foot massages and stretches can help in relieving the pain and preventing the condition. Here are some massages that you should try for plantar fasciitis at home:
Tips to start for Plantar fasciitis:
Start massaging your feet to feel comfortable and find the right point where it is causing pain. Start with a sift touch and then slowly increase the pressure of your hand to make sure that the pain improves. You can also use objects in order to treat the pain. Avoid pressing the sore spots a lot because that will end up hurting you more. Give your feet a light massage so that the blood flow is normal, and then massage it according to the pain.
Heel-of-hand massage:
You need to sit down on the bed or chair for this massage and rest up your foot where your hand can reach easily. Then use the heel of your opposite hand to push down on the affected area. Start with light pressure and longer strokes to feel better. Then you can start putting more pressure in order to get rid of the pain.
Thumb pushes for Plantar fasciitis:
Sit down on a bed, and then you both push down on your sole. Keep moving your thumbs from heel to your toes direction to give a good massage. Work in a line and do it for 2 to 3 minutes. You can use your body weight or increase the pressure by leaning in more.
Thumb pulls:
Plantar fasciitis can be treated by thumb pulls. You need to cross one leg over the other in a sitting position. Then place your thumb on the middle of your foot and keep pulling it to the right side while the other one should move towards the left side. Do this for 2 to 3 minutes. Make sure you cover the whole surface of your foot by using this motion and increase the pressure by putting the body weight.
Ball massage:
Sit down on a chair and put a ball under one foot, then use your body weight to move the ball around and put pressure on your foot. Slowly roll the ball from one side to the other and keep increasing the pressure. Do this for 2 minutes.
Ice massage for Plantar fasciitis:
Ice massage is very similar to the ball one, but you can do it with a frozen can or water bottle. Do it before you get out of bed in the morning and also at night before sleeping. It helps in calming down the muscles and improving plantar fasciitis. Sit down and place the frozen can or bottle under your foot. Keep rolling it with moderate pressure for 5 to 10 minutes. The massage can help in relieving the pain and testing the plantar fasciitis in a better way. You can do this every day in order to get rid of the pain.
