How to Heal Plantar Fasciitis Quickly With a Foot Massager

Plantar fasciitis is a painful condition that affects the bottom of the foot, the heel, and the arch. One of the most common reasons for heel discomfort is this condition. If left untreated, plantar fasciitis can become chronic!

Plantar fasciitis discomfort usually goes away as your foot rests over the day. Be mindful that it can come back if you spend most of your time standing.

Runners and athletes are more likely to get plantar fasciitis. Overweight people and those who wear shoes with poor cushioning are also susceptible.

How to Heal Plantar Fasciitis With a Foot Massager

To alleviate plantar fasciitis pain, you’re going to need an electric foot massager like the Human Touch Reflex SOL, or a manual foot massager like a ball, roller, or even an ice bottle. You’ll also need to stretch the glutes, hamstrings, and calves before the massage for best results. Read on to learn more.

Symptoms of Plantar Fasciitis

There are quite a few symptoms that can show plantar fasciitis. These signs and symptoms include:

  • When you first put your foot down and walk in the morning, you experience discomfort and pain.
  • The ache becomes worse if you walk after sleeping or sitting.
  • In the heel and the arch of the foot, there is discomfort and stiffness.
  • Raising your toes is hard.
  • If you press under your foot, you will feel a stinging pain on the inside of the heel bone.

Causes of Plantar Fasciitis

An inflammation of a thick band of tissue causes plantar fasciitis. This band of tissue links your heel bone to your toes and runs throughout the bottom of your foot. The arch support of the foot is this thin ligament, which aids in walking.

Plantar fasciitis develops when the plantar fascia operates against an excessive load. It creates small tears and inflammation. It’s not clear why this condition occurs.

Some contributing factors put you at a higher risk. Here’s a list of possible scenarios that might be causing your plantar fasciitis:

  • Exercising on hard surfaces such as pavements.
  • When exercising, you overstretch the bottom of your feet.
  • Foot arch height is also a contributor, as flat feet are more likely to get strained.
  • Weight is also a factor. Overweight people are more likely to develop plantar fasciitis.
  • You wear shoes that aren’t comfortable or well-cushioned.
  • Exercised more than usual. Usually focusing on exercises that need more walking, jogging, or standing.

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Relieving Plantar Fasciitis With a Foot Massager

A foot massage is perfect after a shower or foot soak. It will warm your foot muscles and allow blood to circulate to the injured area.

That being said, there are two types of massagers that you can use:

Electric Foot Massagers

Electric foot massagers are a great option if you want a massager that does the job for you. Electric massagers have features that a manual massager does not. Some of these features are heat and automatic kneading.

Some electric massagers are rather large and can also massage the calves. A large one might be ideal if you have foot and ankle problems, such as the Human Touch Reflex SOL.

Manual Foot Massagers

Manual massagers are a better option if you want a more affordable and convenient option.

All you’ll need is a small ball or a roller to get started. A variety of small balls, such as golf balls, tennis balls, or even a toy ball, are also good enough.

Simple Spectra sells rollers and balls that are specifically designed for foot massages. Another cheap alternative is to use a water bottle.

Try these exercises with the ball or roller:

Ball Massage

Do this exercise twice a day; during the morning, before you get out of bed, and at night.

  1. Place the ball beneath your foot and move it back and forth while putting downward pressure.
  2. Begin with a gentle touch and gradually put more pressure until your pain reduces.
  3. Avoid pushing on sore spots or pressing too hard.
  4. Roll for about a minute. 

This method improves blood circulation to the arch and heel. It results in the breakdown of painful plantar fascia ligament tears. Freeze the ball at the beginning of the day for extra relief.

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Ice Bottle Massage

A bottle, some water, and a towel are all you’ll need for this method. Note that the bottle should be no larger than 32 ounces.

  1. Fill the bottle with tap water but leave space because as water freezes, it expands.
  2. Remove the cap from the bottle and place it in the freezer.
  3. Take out the bottle once it’s frozen and place the cap.
  4. Place a towel on the ground and sit on a bed or chair. It’s preferable to sit in a chair with a straight back.
  5. Place the frozen bottle under your foot on the towel. Then, roll your foot over it, massaging the plantar fascia with moderate pressure.
  6. Raise your heel and give your inner sole a stretch when you roll towards the ball of your foot.
  7. When the bottle rolls back to your heel, point your toes downward. This helps the top of your foot to stretch.
  8. Do this for about 5 to 15 minutes.

Stretching Before a Plantar Fasciitis Foot Massage

It’s crucial to know which muscles you’ll be working with before you begin. Massage and stretch not only the plantar fascia but also the back of your legs.

You should also pay attention to your glutes, hamstrings, and calves.

You’ll need to combine massages and stretches for the best results. While the pain is still high, it’s not a good idea to massage the plantar fascia. It could make the pain stronger. Massage it when the pain is mild.

The Glutes

You’ll need a small ball or a foam roller to massage your glutes. While sitting sideways on the object of your choice, slowly roll over. You can also apply pressure to the sore areas for 30 seconds. Do this for about 2 minutes a day.

This stretch helps in the stimulation of the sciatic nerve, which is the nerve that passes through the affected muscles.

The Hamstrings

Roll back and forth with a little ball or foam roller placed beneath your thighs. Be sure to stretch your hamstrings from the beginning of the buttock to the end of the knee.

By turning your body, you can stimulate different areas of the hamstring. Do this once a day for 2 minutes.

The Calves

Roll back and forth using a ball or roller, using your arms to push you. Ensure that you stretch the calf muscles from the knee to the Achilles tendon. Do this once a day for 2 minutes.

The Achilles tendon connects your calf muscles to the plantar fascia. That’s why, if you have plantar fasciitis, it’s beneficial to massage your calves.

Wrap Up

Plantar fasciitis is a painful condition that affects the foot. You feel pain, especially after sleeping or sitting. The fascia connects your heel bone to your toes and is a narrow band of tissue.

It’s unclear why this condition develops. Massages of many forms help to ease the pain. Massaging your foot using a ball, or using the ice bottle method, can help tremendously.

Don’t forget to stretch your calves, hamstrings, and glutes, as massaging alone won’t be enough. All you need is a foam roller or a small ball, and you’re ready.

An avid yoga practitioner, massage enthusiast, and wellness advocate since 2008. From then on, she has helped countless people alleviate muscle pains, tension and stress, to ultimately achieve wellness and balance in life.