Top 4 Plantar Fasciitis Self Massage Techniques |
Posted: February 4, 2018 |
The plantar fascia is the ligament where you feel plantar fasciitis which is a common cause of heel pain. It generally occurs if someone stands for a long time. If there is increased stress or tension on the plantar fascia or bowstring, then there is a high risk of Plantar Fasciitis. SymptomsThe symptoms of plantar fasciitis are heel pain, foot pain, stiffness, and tenderness. This is a common problem on middle-aged people. People aged 40 to 60 are at high risk. It results in swelling and injuries on foot. Thus, you have two options such as regular exercise or massage and medication. The right medication can help you to reduce swelling and injuries too, but it is not a permanent solution of plantar fasciitis. Instead of it, you can perform regular exercise and local massage. Local massage is the best treatment if you are looking to treat plantar fasciitis. Read the content below in the article to treat fasciitis by massage. How to DoTo glide your hand smoothly on foot, you need a perfect lubricant which should be beneficial for skin too. You can find different massage oils on the market. At least costly, cheap or simple baby oil you can choose to massage your feet. Do not take too much or use enough oil for smoothening. Too much lubricant will mean control. You must lay on a flat surface to apply enough pressure on the foot. Some techniques you can apply to massage your foot to reduce swelling or injuries such as 1. Light stroking at the top of the footPut the foot sole on the therapist’s hand where he/she is applying light pressure from the toes and to the ankle. The thumb and finger movement should be light in order to eliminate heel pain. 2. Spreading the metatarsalsIn this massage technique place the fingers firmly under the foot’s ball and the thumb on the top of the metatarsal area. Move fingers and thumbs outward in order to spread the metatarsal bones. Repeat the technique until you fix the problem i.e. daily 5 to 10 minutes. Light stroking on your foot also delivers desired results, so repeat it every day with spreading metatarsals bones technique. 3. Petrissage foot’s soleMassage on the sole of the foot to the heel and apply enough pressure that you can feel some relief. In this massage technique, the therapist needs to apply cross friction pressure from the heel to the ball of the foot. These results better if you are struggling with plantar fasciitis. 4. Circular pressureAnother massage technique that delivers the desired result is circular pressure. Apply circular pressure using the thumb to any tight knots in the plantar fascia. In this technique, thumb pressure should be deep but not so much. These massage techniques explained above can relief you better and deliver fast results. You just repeat such techniques 10 to 15 minutes every day. In addition, you need to perform some physical activities like yoga and enough exercise. If you feel increased pain and swelling in your foot, then you can minimize it by taking medication then prefer massage techniques. You can visit PlantarFasciitisSupport for more instructions on how to do massaage techniques.
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