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Plantar Fascia & Massage

Plantar fasciitis is an inflammatory condition of the plantar fascia that connects your heel bone to your toes. Plantar fasciitis is a very common problem in runners, hikers, dancers, and many other people who spend a lot of time on their feet. It typically develops gradually after continually placing stress on the plantar fascia, causing small tears in the fibrous tissue.

It is a common condition where the tissues that connect the heel bone to the toes become inflamed due to continuous micro-trauma. This can be extremely painful and disabling for athletes and non-athletes alike. It also leads to one of the most common foot conditions, heel pain.

To avoid this condition, opting for a local massage therapists is one of the safest yet effective treatments. But, before you dig right into it, you should know what exactly is plantar fascia and how massage can help in treating it.

Plantar Fascia

Plantar Fascia is a long and thin connective ligament that tends to be situated straight on the bottom of your foot. It tends to work as a shock absorber in order to absorb the high stress and strain that is placed on your feet.

Reasons for Plantar Fasciitis

Whether you have an injury, strain, or inflammation the plantar fascia can grow and its pain tends to be range from mild to severe in most cases. The pain is usually in the heels or underside of the foot which is commonly known as “Jogger’s Heel” or “Plantar Fasciitis”.

This condition usually arises among the people who keep on standing for long durations. These people are usually salesman, retail workers, nurses, athletes are some common people that suffer from this condition. Following are some of the factors of Plantar Fasciitis;

  1. High impact activities including running, walking, dancing and so on.

  2. Foot positioning

  3. Unusual walking

  4. Excess foot pronation

  5. Obesity

  6. Age

  7. Poor flexibility

  8. Calf muscles being tighten


In a recent study, experts were able to see that massage can provide significant benefits in treating plantar fasciitis. Therapists are able to offer well-targeted treatment to the individual’s lower back and hips that cause pelvic imbalance for exacerbating it. Icing, rest, non-steroidal are some of the ideal home treatment options.

It is considered that more than 90% of the people can easily be treated and recovered within the period of six months. Yet, there are some cases in which the diagnosed individual can suffer from chronic panic and may end up having a severe condition in the end.

Muscles that get treated during the massage

The muscles that run through the back of your legs are interconnected with a thick layer of fascia or tendons. In turn, are connected with a plantar fascia with an Achilles tendon. The tighten muscles can intentionally cause a lot more stain under this condition. You should not only massage the plantar fascia but even the muscles present on the back of your leg.

The Glutes

There tends to be tightness present in the gluteal muscles which can enhance the chronic pain of plantar fasciitis while increasing the tension between the fascia. Yet, holding upon your sciatic nerve. This nerve tends to runs through the muscles yet not allowing them to freely slide as to contributing the pain in the plantar fascia. You can opt for a massage ball as it will provide better pint pressure than a foam roller.

TIP: It is advisable to roll the gluteals or maintain the pressure upon the painful points for at least 30 seconds and moving on to the next. You can do this every day for 2 minutes to reduce the chronic condition.

The Hamstrings:

The hamstring of humans tends to be attached to their calf muscles that are initially attached to the plantar fascia with the Achilles tendon. Due to which it is advised to increase the massage sessions to improve the condition of your hamstrings while you are struggling with plantar fasciitis. You can opt for a foam roller or a firm ball like lacrosse or a hockey ball.


You need to take the foam roller or a firm ball and place it under your thighs while rolling it slowly towards backward whilst forward. Keep in mind to cover the entire length of the hamstring from its origin i.e. buttock to its attachment i.e. knee. It is advisable to do this once a day for a period of 2 minutes minimum.

The Calves

Since we are aware that our calf muscles are attached directly to the plantar fascia with the help of the Achilles tendon. Perhaps, opting for any treatment plan will include a massage session on your calf muscles. All you need is a foam roller or firm massage ball for effective and steady results.

TIP: With the help of the opposite leg try to apply pressure as it will make the massage session more effective. Now, you need to slowly roll it back and forth while using your arms to push you. You are advised to cover your calf muscles entirely i.e. from the knee to the Achilles tendon. For the best results, you can do this every day for two minutes. You can also get a massage by searching a "massage therapy near me".

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