6 Tips for Massaging Your Feet For Relief from Plantar Fasciitis

When you have plantar fasciitis, it can be extremely painful to walk and stand on your feet for long periods of time. The constant pressure on the bottom of your feet can cause inflammation and overuse, which worsens the condition. If you have plantar fasciitis, you might find yourself having to take frequent breaks because the pain is so strong. Even short sessions of walking and standing can be painful.

For some people, simple stretches and exercises are enough to manage plantar fasciitis. However, others may need to make some changes to their physical routines to relieve the pain.

Remember that plantar fasciitis is not a injury. It’s a symptom of overuse, which you can avoid. If you’re serious about getting rid of plantar fasciitis and preventing flare-ups in the future, you’ll need to implement some preventative measures. Some of these are as easy as changing your footwear and others are a little more challenging like stretching your calves or strengthening your feet. Here are six helpful tips for massaging your feet and relieving the pain:

Be mindful of your footwear

One of the first steps towards relieving your foot pain is to be mindful of your footwear. Many people with plantar fasciitis choose to wear sneakers without realizing that they shouldn’t be worn all day. It may feel good to wear your old pair of shoes for a walk around the block, but if you have plantar fasciitis, wearing shoes that are too tight can drastically increase the amount of pressure your foot feels.

A comfortable pair of shoes should be worn all day if you have plantar fasciitis. Some people find that wearing shoes with extra padding (orthotics) helps to keep the foot pain at bay. If you’re not sure where to start, try wearing a pair of running shoes around the house for a few days and see how it feels. If you have plantar fasciitis, don’t wear your running shoes for more than a few hours at a time because this could cause major irritation.

Get a good night’s sleep

One of the best ways to massage your feet and ease the pain is to get a good night’s sleep. If This Article Is More In-Depth ’re often fatigued during the day because you’re sleep-deprived, your feet will be extra sore when you wake up. Make sure you get enough sleep each night and try to stay off your feet as much as possible while you’re awake. This will help to reduce inflammation and give your feet a break.

Strengthen your feet with exercises

Strengthening your feet can reduce inflammation and provide more support for your foot bones. Some exercises that strengthen your feet include:

• Plantar flexion exercises: Placing your foot down on a stair or couch with the toes pointed up, hold for 30 seconds, then place the foot down. Do this for 30 seconds, 3 times per day.


• Heel raises: Using a wall or the heel of your foot, push against the ground to raise your heel. Keeping your foot in place, use your other foot to gently push against the ground. Do this for 30 seconds, 3 times per day.


• Wall sits with the knees bent: This is similar to the heel raise, but with the knees bent. Using a wall or a bedpost, place your feet against the wall and sit upright. Keep your feet pressed against the wall and use your upper body and knees to push up and down. Do this for 30 seconds, 3 times per day

Avoid walking on hard surfaces

Hard surfaces like concrete, tile, and stone are especially harmful for your feet because they cause extra friction during walking and standing. Forcing your feet into constant contact with the ground can cause extra friction, which can lead to further injury.

Instead of walking or standing on hard surfaces, try to use softer surfaces like grass, sand, or carpet. Using these surfaces will reduce the amount of friction your feet encounter and help to protect them from further damage.

Do simple stretches

Stretching your calves, Achilles tendons, and feet can help to relax the muscles and provide more space for your toes. Some simple stretches that can help with plantar fasciitis include:

• Calf stretching: Standing with your heels together, bend your toes down towards the ground. Hold for 30 seconds, then release.


• Achilles stretches: This is for the Achilles tendon, which is located at the back of your heel.


• Foot stretching: While sitting or standing, use your other foot to massage the painful foot. For example, use your smaller foot to massage between your toes and heel bone. Hold for 30 seconds, then release

Use a foam roller

Using a foam roller on a consistent basis can help to break up scar tissue and improve blood flow. This can help to reduce inflammation in your body and allow your muscles to relax.

You can purchase a foam roller at most sporting goods stores or order one online. To use the foam roller, roll it across your feet while they are relaxed and barefoot. Do this for 10 minutes every day and you will notice a difference.

Try these 2 plantar fasciitis massage techniques

You can also try these two massage techniques for your feet to ease the pain.

• Mapping: With your hands, gently press on the top of your foot from the top of your foot forward to the side of your ankle. Do this for 30 seconds, 3 times per day


• V-scrub: Using a foot scrubber, gently scrub your foot from the heel to the toes using a loofah sponge. Do this for 30 seconds, 3 times per day

As you can see, there are a number of ways to ease the pain and inflammation in your feet. The more you treat your feet the better they will feel.