One of the most frequently encountered foot injuries is plantar fasciitis, which occurs when the plantar fascia, a stretch of fibrous tissue located beneath the feet, becomes inflamed.
Plantar fasciitis can occur due to various factors such as excess weight, frequent carrying of heavy objects, wearing worn-out footwear, and excessive exercise. To alleviate the inflammation and discomfort caused by this condition, it is crucial to incorporate stretching exercises and regular massages into your treatment plan. These techniques can effectively reduce inflammation and provide relief from plantar fasciitis pain.
1. Deep Tissue Massage
If you’re suffering from plantar fasciitis, deep tissue massage may be an effective treatment option. This therapeutic technique can help relieve tight muscles, promote better blood flow, and alleviate pain associated with this condition.
During a deep tissue massage, the practitioner uses firm pressure to reach deeper layers of muscle and fascia, breaking up scar tissue. This can also release trigger points, which are areas of pain that bind nerves.
However, it should be noted that this type of massage can sometimes cause lingering soreness. It’s best to speak with your therapist about a specific condition before you receive a deep tissue massage.
If your heel pain is a result of weak muscles, you can work to strengthen them by performing exercises that increase your capacity and length. These exercises can be done alongside a spiky ball or other massage tools to help improve your overall foot health and reduce symptoms of plantar fasciitis.
2. Calf Stretch
One of the most important things to do in the fight against plantar fasciitis is to stretch your calf muscles. When calf muscles become tight, they pull on the heel bone which then puts your plantar fascia in a very tight position.
So stretching your calf muscles will help keep the plantar fascia loose and decrease pain. To do this, take a towel and loop it around the ball of your foot and pull back towards yourself while keeping your leg straight. Hold for 30 seconds.
Performing this exercise a couple of times a day can be helpful in easing the pain caused by plantar fasciitis. This is particularly effective when done before you get out of bed in the morning and can be performed throughout the day to help keep the pain at bay.
3. Reflexology
Reflexology is based on the theory that there are reflex areas (points and zones) on your feet, hands and ears that correspond with internal organs and physical structures. When pressure is applied to these reflexes it can stimulate the movement of energy along nerve channels and help restore homeostasis balance in the body.
According to this theory, reflexology helps relieve pain by reducing stress and improving mood. It also improves circulation, which increases oxygen and nutrients to cells, removes waste, and enhances the immune system.
It may also help reduce stress-related illnesses and conditions, such as back pain, headaches, migraines, digestive problems, and menstrual issues. Reflexology is a complementary therapy that should not replace research-based medicine, but it can be beneficial to complement your medical care.
People who receive reflexology often experience a feeling of lightness, warmth or tingling in the body. They also feel a sense of communication between their internal organs, glands and muscles and an increased awareness of the specific area where the pressure is being applied.
4. Massage Balls
A spiky massage ball provides similar relief to a lacrosse ball but with more targeted pressure because it is made from spikes. They are portable and inexpensive to add to your massage tool arsenal.
Spiky balls are also a great option for women in their third trimester of pregnancy who may experience foot swelling as a result of edema (swelling in the feet and ankles). Massaging a spiky ball once a day can reduce swelling and inflammation that can cause pain.
A rolling massage using a spiky ball is a simple exercise that you can do at home, at work or at the gym. Sit down and place the ball under your foot, using your body weight to regulate the pressure. Roll the ball back and forth from your toes to heel for 30 seconds, then switch to the other foot.
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