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Break Your Pain Cycle!

Massage

The average person walks over 100,000 miles in a lifetime. Since the feet hold the entire body weight, it’s no wonder many people suffer from all forms of foot pain.

Daily massage can help stretch out the tight tissues under the foot which cause heel pain. A basic do-it-yourself massage can improve circulation, stimulate muscles, reduce tension, and often alleviate pain. In addition it provides you with an opportunity to inspect your feet to see how things are progressing from treatments.

Massaging your own feet is reasonably easy. Sit and rest one foot on the opposite leg. Put one hand on top of the foot and the other under the sole. Stroke it smoothly from the toes to the ankles and slide it back to the toes. Repeat the step.

Work on each toe by squeezing it firmly and carefully stretching each with a mild pull. Now apply some pressure down the center of the sole using one thumb on top of the other. Then, using your fingertips, stroke around the ankles up towards the leg and glide slowly back to the ankles. Work on the other foot and finish the massage by stroking your foot as you did in the first step.

Also consider targeted ice packs directly on the pain point. The more icing the better however do not impede the results of your stretching exercises by icing parts of the foot that are not localized pain areas. Icing several times a day in the initial stages of plantar fasciitis can really accelerate healing.

The jury is out on some other massage techniques that are not targeted on the pain points. Such as a frozen sports bottle full of water or tennis ball placed on the floor and rolling your foot over it. This may or may not work for you. Some say not to roll anything under you foot, as it might make things worse, if you happen to roll over the inflammation area.

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