Massage for Plantar Fasciitis

Plantar fasciitis is a repetitive use injury, similar to Carpal Tunnel Syndrome. The plantar fascia is a ligament-like band on the sole of the foot, running from the heel to the ball of the foot. This band can become stressed from overuse.

Plantar fasciitis may occur when part of the plantar fascia is repeatedly placed under tension, such as in running, sitting at a desk with your heels off the floor for long periods of time, or working all day on your feet.

Plantar fasciitis starts as a dull, intermittent pain in the heel and can progress to being a sharp, persistent pain. It may also occur at mid-sole or near the toes.

Classic symptoms include pain that is worse first thing in the morning, pain after sitting or standing for prolonged periods, and pain at the beginning of a sporting activity.

Because the foot is difficult to rest, the problem gradually becomes worse. The fascia gets tighter and tighter, and forgets how to be in a normal relaxed state. Adhesions and scar tissue build up.

Because tension is the problem, in many cases all that is needed to get out of pain and on the way to recovery is to relax the muscles that control the foot.

Massage for Plantar Fasciitis

If you have been diagnosed by your doctor as having plantar fasciitis, feel free to give a copy of these instructions to your massage therapist.

Important Note to Massage Therapist: Make sure to use a stretch and pressure well within the pain tolerance level of each client. This problem did not occur overnight and time is required to lengthen the muscle and restore the muscle memory. Too much stretch can cause excruciating pain, which defeats the whole purpose of the massage because the pain causes the muscle and fascia to tighten up even more.

1. With the client lying face down, lift the foot and lower leg, with the knee bent, so that the knee is resting on the massage table and the sole of the foot is facing the ceiling.

2. With one hand, grab all five toes and stretch the toes toward the massage table, holding each stretch no more than two seconds. As you stretch, use the thumb of the other hand to apply moderate pressure on the sole of the foot. Repeat the stretch as you apply pressure from the heel toward the toes to help lengthen the fascia and tendons.

3. Now have the client actively dorsiflex the foot to stretch the Flexor Digitorum Longus, holding each stretch no more than two seconds. At the same time, apply a moderate amount of pressure to the belly of this muscle, starting at the distal portion of the belly and moving toward the origin. This work will help break up the adhesions and scar tissue that build up from the muscle being tight for a long time.

4. Let the client's leg rest and finish with a minute or two of soothing, relaxing massage to the foot and lower leg.

Prevention

If you want to avoid plantar fasciitis, make sure you stretch your lower legs, ankles, and feet.

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