3 Effective Self-Massage Techniques For Heel Pain
When your feet are tense and sore, a
self-massage can be truly beneficial. One of the most common causes of
heel and foot pain is a disorder called plantar fasciitis. This medical
condition causes pain at the bottom of the foot when a ligament
connecting the heel and the front of the foot becomes inflamed.
When done correctly, self-massage can bring
relief from heel pain in general and plantar fasciitis specifically. If
you’d like to give it a go, try these 3 safe foot massage techniques.
You can do them yourself.
A few tips before you start:
Prep your feet before the deep self-massage by applying a little bit
of moisturizer or oil onto the skin and gently massaging the feet.
Alternatively, you can also soak your feet in warm water for 10 minutes
before the massage.
Try various self-massage techniques in different combinations to see
what works best.
Massaging should never be painful. To avoid pain, start with less
pressure and don’t push on very tender spots. If you still feel
uncomfortable, stop performing the massage altogether.
Self-Massage Techniques For Heel Pain
You can experience foot pain in either one
or both feet. The example below models pain in the right foot, but feel
free to do the massage on either the left or right foot or even both
feet.
Follow these steps to perform a gentle self-massage with your hands:
1. Sit down on the edge of a bed or chair and lift the right leg,
resting it on the left leg so that you’re able to reach the right foot.
2. Start using your thumbs to gently rub the sole of the right foot,
moving in circles around the heel. Make at least 3-5 circles in each
direction.
3. Applying moderate pressure, move your thumb in a straight line from
the heel to the ball of the foot to relax the arches of the feet. Make
at least 1-2 minutes back and forth, gradually increasing the pressure.
This will loosen up the fascia along the arches of the foot.
4. If you need to apply even more pressure, you can lean in with your
body weight. You can also try pointing and flexing your toes as you are
massaging the foot.
Ball Self-Massage
If performing the massage with your hands
isn’t an option, a ball massage offers many of the same benefits. It
helps ease tension and pain in the heels and arches of the foot. Many
types of balls can be used for this massage, including a tennis ball, a
golf ball, or even a dryer ball.
Follow these steps to perform the massage:
1. Sit down in a chair and place a ball under the arch of the affected
foot. You can lean forward slightly to control the pressure on the ball.
2. Start moving the foot so that the ball rolls up and down the arch of
your foot. Then start moving the foot from side to side.
3. Massage the foot for 2-3 minutes, alternating between the two types
of movement and slowly increasing the pressure.
Ice Rolling
This last technique is similar to the ball massage, but it uses a frozen
bottle of water. The cooling sensation will help stretch the fascia at
the bottom of the foot, calm the feeling of inflammation, and relaxes
the foot muscles. It’s great to use in the morning to relax tense
muscles.
Follow these steps to perform the massage:
1. Start by sitting on the edge of the bed or a chair.
2. Place a frozen bottle under the sore foot.
3. Start rolling the bottle back and forth. Start with light pressure
and smaller strokes, then increase the pressure, massaging continually
for 5-10 minutes.