If the heel or arch of your foot feels painful when you get up and walk first thing in the morning, then you may be suffering from plantar fasciitis.
Despite the scary sounding name, plantar fasciitis can usually be fixed at home relatively easily and quite quickly. Check out these simple at home cures to improve your chances of a quick recovery.
Plantar fasciitis is caused when the ligaments that connect your heel to your toes are put under excessive pressure and become strained.
Massage for plantar fasciitis therefore primarily focuses on muscle relaxation techniques such as gentle effleurage and light stretching. Massaging the affected area also increases blood circulation to damaged ligaments which further encourages a speedy recovery.
A relaxing foot massage appropriately combined with some simple stretching exercises is one of the best ways to ease heel and arch pain in the feet.
Plantar fasciitis can also occur as a consequential effect of exercising with tight calf muscles. So, in addition to massaging feet, you should ensure your calves are fully relaxed by also incorporating massage for aching calves.
You can either massage your own feet or you can request an experienced professional therapist to visit you to perform a complete calf and foot massage. If you choose a visiting therapist who is qualified in physiotherapy, they can also offer advice on preventive measures most appropriate to your body type.
Either way, ensure that your massage for plantar fasciitis is gently applied. The key to a quick recovery from strained ligaments is rest, relaxation and light exercise.
Following a few simple precautions can speed up your recovery as well as prevent future occurrences of plantar fasciitis.
During the recovery period, swap high-heeled or other tight-fitting fashion shoes for soft, flat heeled options.
Refrain from strenuous exercise, especially those in which your feet pound against hard surfaces, until you feel completely better.
When you do start exercising again, consider adding a gel insole to your training shoes. These types of insoles mould around the sole of your foot to provide additional cushioning. This can lessen the impact of suddent or forceful movements on the muscles and ligaments in your feet and help reduce the risk of future injuries.
Most instances of plantar fasciitis disappear within a week or two on their own. By following the advice above you should begin to feel better even sooner.
Some people report an almost immediate recovery after receiving a professional calf and foot massage. However, it is important to ensure that even if your massage for plantar fasciitis cures your aches and pains, you should not immediately wear poor fitting shoes or exert too much pressure on your sole, as the pain could soon reappear.
If you are still suffering pain in your heel or arch despite resting and following the above advice for 2 weeks, or if you suffer from regular attacks of plantar fasciitis, then you should see your GP for further checks and advice.
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