2 Minute Massage to Ease Foot Pain
It's astounding to think that a whopping 2
million people are treated for the painful heel condition known as
plantar fasciitis, according to the American Academy of Orthopaedic
Surgeons. The pain is caused by inflammation of the plantar fascia - the
thick band of tissue that supports the arch and joins the toes to the
heel bone. The condition can be triggered by a number of activities
including running, walking or standing for long periods of time. In
addition to being very painful, plantar fasciitis can become chronic if
left untreated.
If you do suffer from plantar fasciitis
pain, then you may already be aware of a number of treatment options.
Some of which include wearing podiatrist-recommended shoes, adding
insoles to your shoes, sleeping with a night splint, and taking
over-the-counter pain relievers.
But should you want to get instant relief after a long day on your feet,
giving yourself a quick and easy foot massage is one simple, and
non-invasive way to treat plantar fasciitis pain. In fact, Jacqueline
Sutera, DPM, a podiatric surgeon at City Podiatry in New York City,
recommends a technique known as a cross-fiber massage to help treat heel
pain. It's very easy to do and is very effective in treating pain.
What to do:
1. The ideal time to perform a foot massage is after a bath, shower, or a
foot soak, because the foot tissues are already warmed up.
2. To complete the massage think of your foot as a tic-tac-toe board.
Use medium-to-firm pressure and massage your foot along the full length
of the arch, from the heel to the toes.
3. Then, go across the entire width of the arch, massaging each foot for
two minutes.
“Doing this provides fascial release, increasing circulation and
reducing tension as well as tightness to the plantar fascia,” Dr. Sutera
explains. After you're done massaging each foot, apply ice to the area
for about 15 minutes.