Dealing with plantar fasciitis can be a real pain—literally.
That sharp heel pain, especially in the morning, can make everyday activities tough. You’ve probably heard massage could help, and you’re wondering if it’s worth trying.
Massage can definitely bring some relief, but there’s more to it than just easing the pain. Let’s dive into how it works—and what else you can do to get back on your feet.
What is plantar fasciitis?
Plantar fasciitis is a common condition that causes pain in the bottom of your heel. It happens when the thick band of tissue (plantar fascia) that runs from your heel to your toes gets irritated or inflamed. This tissue supports the arch of your foot, and when it’s overstressed—whether from too much walking, running, or standing—it can lead to that sharp, stabbing heel pain many people feel first thing in the morning.
The pain usually eases as you move around but can flare up again after sitting or standing for a while. While anyone can develop plantar fasciitis, it’s especially common in people who are on their feet a lot, athletes, or those with poor foot mechanics, like flat feet or high arches.
If it’s left untreated, it can hang around for months, making everyday activities uncomfortable, so it’s important to address it sooner rather than later.
Read more about plantar fasciitis.
Can massage help with plantar fasciitis?
Yes, massage can help with plantar fasciitis by loosening tight muscles, improving circulation, and stretching the plantar fascia. While it won’t cure the condition overnight, it can provide some much-needed relief from pain and tension.
Massage works by targeting the tightness in the muscles around your heel and calf, which can ease strain on the plantar fascia itself. Plus, increased blood flow from massage promotes healing and helps reduce inflammation. Many people feel immediate relief after a good massage, as it relaxes the area and decreases stiffness.
That said, while massage is helpful, it’s not a quick fix on its own. It works best as part of a bigger treatment plan that includes stretching, strengthening, and other therapies to get lasting results.
Types of massage techniques for plantar fasciitis
When it comes to easing plantar fasciitis, not all massages are created equal. Here are a few techniques that can really help:
- Deep tissue massage: This focuses on the deeper layers of muscle and fascia, helping to break up adhesions and tight spots that may be contributing to your pain.
- Myofascial release: A gentle, sustained pressure that targets the fascia (connective tissue) to improve mobility and relieve tension. It can help stretch the plantar fascia itself and reduce stiffness.
- Foot rolling: This is a great self-massage technique where you roll your foot over a small ball (like a tennis or lacrosse ball). It can help stretch the plantar fascia and soothe sore muscles. Easy to do at home!
- Trigger point therapy: By focusing on specific “knots” or trigger points in the foot or calf, this technique helps reduce pain and improve blood flow to the affected area.
Each of these techniques can help reduce the tension that’s aggravating your plantar fascia, but combining them with other treatments will give you the best results.
Why massage alone won’t cure plantar fasciitis
While massage can definitely provide some relief, it’s not a magic bullet for plantar fasciitis. The problem is that massage mainly addresses the symptoms, like tight muscles and tension, but it doesn’t tackle the root cause.
Address the underlying causes
Plantar fasciitis often comes from issues like poor foot mechanics, tight calves, weak foot muscles, or improper footwear. If these underlying problems aren’t addressed, the pain is likely to return once the short-term relief from massage wears off.
Combine massage with other treatments
For long-term results, you’ll need to combine massage with other treatments. Stretching exercises (especially for your calves and the plantar fascia itself) can help improve flexibility and reduce strain. Strengthening exercises for your feet and ankles will also help support the arch and prevent re-injury. And if your footwear is part of the problem, switching to more supportive shoes or using custom orthotics can make a big difference.
Massage is a great start, but lasting relief comes from addressing the bigger picture.
Additional treatment options for plantar fasciitis
To truly overcome plantar fasciitis, massage should be part of a well-rounded treatment plan. Here are some other effective options that can help speed up recovery and prevent future flare-ups:
1. Stretching exercises
Stretching the calf muscles and plantar fascia is key to reducing tension and easing pain. For a full guide on the most effective stretches, check out our dedicated blog on the 5 Best Stretches for Plantar Fasciitis.
2. Strengthening exercises
Weak foot muscles can contribute to plantar fasciitis. Strengthening the muscles that support your arch can prevent the condition from coming back. Some exercises include:
- Toe curls: Place a towel on the floor and use your toes to scrunch it up.
- Heel raises: Stand on a step with your heels hanging off the edge. Slowly lift your heels, then lower them back down below the step level.
3. Supportive footwear and orthotics
Wearing shoes with good arch support or using custom orthotics can make a big difference. They help reduce pressure on the plantar fascia and correct foot mechanics that might be causing the issue in the first place. Avoid flat shoes or going barefoot, especially on hard surfaces.
4. Follow RICE: Rest, Ice, Compress, Elevate
If your plantar fasciitis pain flares up, following the RICE method can help manage inflammation and speed up healing:
- Rest: Limit activities that stress your feet and allow time for healing.
- Ice: Apply ice to your heel for 10-15 minutes a few times a day to reduce inflammation.
- Compress: Use a bandage or wrap to help reduce swelling (if necessary).
- Elevate: Raise your foot to decrease swelling, especially after a long day of standing or walking.
When to see a physiotherapist for plantar fasciitis
You should consider seeing a physiotherapist if:
- Your heel pain isn’t improving after a few weeks of home care.
- The pain is getting worse or affecting your daily activities.
- You struggle to walk without discomfort, especially in the morning.
- Stretches, massage, and icing aren’t giving lasting relief.
- You notice swelling, redness, or other unusual symptoms in your foot.
- You want a tailored treatment plan to prevent the pain from coming back.
A physio can help pinpoint the root cause of your plantar fasciitis and guide you through the best treatments to get long-term relief.
Let us help you overcome plantar fasciitis
Start your journey to finding relief from plantar fasciitis. At our South Perth Physio Clinic, we offer personalised plantar fasciitis physio treatment that’s tailored to your specific needs. By combining massage, stretches, and other therapies, we’ll help you manage your pain, track your progress, and prevent future episodes.
If you’re dealing with persistent heel pain or have concerns about your recovery, don’t wait. Reach out for a comprehensive evaluation and a tailored treatment plan that will get you back on your feet.
Book an appointment today and take the first step towards a pain-free life.
