foot pain

“In the February Edition of Feel Better in 2025, I’m focusing on Plantar Fasciitis. If you’ve had it, you know what it feels like. You wake up in the morning and step onto the floor and it feels like a stabbing pain in your instep and heel until the fascia gradually stretch out. Pain can continue throughout the day in many cases. I’m going to go over the science behind it, how massage can help, and what self-care tips you can use at home”

Shelley- Owner, Oasis Day Spa

The Science Behind Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel and instep pain, affecting millions of people worldwide. Whether you’re an athlete, a busy professional, or someone who spends long hours on their feet, this condition can be both frustrating and debilitating. Understanding the science behind plantar fasciitis and incorporating massage therapy and self-care techniques can significantly aid in relief and recovery.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia—a thick, fibrous band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This tissue plays a crucial role in supporting the arch of the foot and absorbing shock during movement. When overused or stressed, small tears can develop in the fascia, leading to inflammation, pain, and stiffness, particularly in the heel area.

Causes and Risk Factors

Several factors can contribute to the development of plantar fasciitis, including:

• Sudden increases in physical activity levels
• Overuse from activities like running, jumping, or prolonged standing
• Improper footwear with inadequate arch support
• Tight calf muscles or Achilles tendons
• High or flat arches
• Excess weight, increasing strain on the fascia

How Massage Therapy Can Help

Massage therapy can be an effective method for relieving pain and improving the health of the plantar fascia. Here’s how massage benefits those suffering from plantar fasciitis:

• Increases Blood Flow
  • Massage enhances circulation, promoting faster healing of micro-tears in the plantar fascia and reducing inflammation.
• Breaks Down Adhesions and Scar Tissue
  • Over time, chronic stress on the plantar fascia can lead to the formation of adhesions and scar tissue, which can limit mobility and prolong discomfort. Deep tissue and myofascial release techniques help break down these adhesions, restoring flexibility.
• Reduces Muscle Tension
  • Tight muscles in the calves, Achilles tendon, and the bottom of the foot contribute to plantar fasciitis pain. Massage helps to relax these muscles, easing tension and strain on the fascia.
• Stimulates the Nervous System
  • Massage techniques such as trigger point therapy help desensitize nerve endings, reducing pain signals and promoting overall relaxation.

Self-Care for Plantar Fasciitis Pain

While professional massage therapy is beneficial, there are several effective self-care techniques you can use at home to alleviate plantar fasciitis symptoms.

• Self-Massage Techniques
  • Tennis Ball or Frozen Water Bottle Massage: Roll a tennis ball or a frozen water bottle under your foot for a few minutes, applying gentle pressure to relieve tension.
  • Thumb Pressure Massage: Use your thumbs to apply deep pressure along the arch of your foot, focusing on sore spots.
• Stretching Exercises
  • Calf Stretch: Stand facing a wall with one foot forward and the other extended back. Keep your back leg straight and press your heel into the ground.
  • Towel Stretch: Sit with your legs extended, loop a towel around your toes, and gently pull toward you to stretch the fascia.
  • Toe Stretch: Pull your toes back toward your shin to stretch the bottom of your foot.
• Strengthening Exercises
  • Toe Curls: Use your toes to scrunch a towel or pick up small objects to strengthen the foot muscles.
  • Heel Raises: Stand on the edge of a step and slowly lower and raise your heels to build foot and calf strength.
• Proper Footwear and Insoles
  • Wearing supportive shoes with arch support and cushioned soles can reduce strain on the plantar fascia. Orthotic inserts can provide additional relief.
• Rest and Ice Therapy
  • Resting your feet and applying ice packs for 15-20 minutes at a time can help reduce inflammation and pain.

Plantar fasciitis can be painful and persistent, but with the right approach, relief is possible. Massage therapy, when combined with stretching, strengthening exercises, and proper footwear, can significantly improve symptoms and promote healing. Consistency is key—incorporate these self-care techniques into your daily routine to keep your feet healthy and pain-free.