How do you massage PLANTAR FASCIITIS?
If you're dealing with the debilitating pain of PLANTAR FASCIITIS🦶, you've probably tried all sorts of treatments to find relief.
While stretching, supportive shoes, and other therapies are important, one often overlooked technique is self-massage of the plantar fascia.
Massaging the thick band of tissue along the bottom of your foot can provide significant benefits for managing PLANTAR FASCIITIS🦶s symptoms.
Here's how to do it effectively:
#1. Use A Tennis Ball 🎾 Or Foam Roller
Start by placing a tennis ball, golf ball, or foam roller on the floor.
Sit or stand and roll the ball 🎾 or roller back and forth under your foot, concentrating on any tender or painful spots.
#2. Apply Gentle Pressure
Don't press too hard - the goal is to apply a moderate, tolerable amount of pressure to the plantar fascia.
Roll slowly and pause on areas that feel extra tight or inflamed.
#3. Massage The Entire Foot 🦶
Make sure to cover the full length of your foot, from your toes to your heel.
Pay close attention to the area right under your heel, as this is often the most painful spot.
#4. Use Your Thumbs
You can also try using your thumbs to massage the plantar fascia directly.
Gently press and knead the tissue, working out any knots or adhesions.
#5. Repeat Several Times Per Day
Aim to massage your feet for 5-10 minutes, 2-3 times per day.
This can help reduce inflammation, improve flexibility, and provide pain relief.
Remember, self-massage should not be painful.
If you experience sharp, shooting pains, back off the pressure.
The goal is to apply a soothing, therapeutic touch.
Combining foot massage with other treatments like stretching, supportive shoes, and physical therapy can be a highly effective way to manage your PLANTAR FASCIITIS🦶.
Give it a try and let me know if you notice a difference!
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Talk again soon,
Dr. Doug DeSalvo, DC.
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