14th November 2022

5 Plantar Fasciitis Massages for At-Home Relief

Dr. Jill Barat, PharmD
5 Plantar Fasciitis Massages for At-Home Relief

Plantar fasciitis is a common foot condition that occurs when the band of tissue running under your foot from the toe to the heel becomes inflamed.

This inflammation can cause significant pain which tends to be worse in the mornings.

People who are avid runners, stand on hard surfaces for long periods of time, or anyone that has extra weight or strain on their feet may be more likely to develop plantar fasciitis.

One at-home treatment to help reduce the pain caused by plantar fasciitis is to develop a foot massage routine to help increase circulation and reduce the tension on the plantar fascia ligament.*

In this article, we will give step-by-step instructions on 5 massages that you can try at home to help give you some relief from plantar fasciitis.


1. Cross-fiber foot massage

Step 1: Apply oil or moisturizer to your hands

Step 2: Using medium pressure, massage your feet in a straight line starting at the heel and moving up to the toes.

Step 3: Then, using the same medium pressure, with your hands on either side of your foot, massage across the arch down the whole length of the foot.

Step 4: Continue alternating with these top-to-bottom and side-to-side massage motions for about 2 minutes.

Step 5: You may finish the massage by icing down the foot for 10-15 minutes.


2. Frozen water-bottle foot massage

Step 1: Fill a 12oz-20oz water bottle ¾ full with water and set it straight up in your freezer without a cap to let the water freeze into ice. (Leaving the cap on may cause the bottle to deform while the water is freezing.)

Step 2: Once the ice is fully frozen, replace the cap and set the water bottle on its side on a towel on the floor.

Step 3: Sit in a comfortable chair in front of the water bottle and use the water bottle to massage the bottom of your feet by rolling your feet over the bottle.

Step 4: Continue rolling your feet over the bottle for 10-15 minutes performing gentle stretches on the top and bottom of your feet by flexing your feet during the massage.


3. Hand or fist foot massage

Step 1: Sit comfortably in a chair where you easily bend your leg to reach your feet.

Step 2: Using the heel of your hand and starting with gentle pressure, massage up the bottom of your feet from the heel to the toes. 

Step 3: You may increase the pressure on the foot as needed and you may also try this same massage using your closed fist if it is not too painful.


4. Thumb foot massage

 Step 1: Sit comfortably in a chair where you easily bend your leg to reach your feet.

Step 2: Using the thumbs of both hands massage in a straight line from your heel up the sides of your foot, and then from the heel to the big toe.

Step 3: Continue the massage from heel to toe, aiming for all five toes in succession. You may continue this massage for a few minutes.


5. Tennis ball foot massage

Step 1: Sit in a comfortable chair and find a small to medium-sized round ball, such as a tennis ball or baseball.

Step 2: Place your foot on the ball and using light to medium pressure, roll the ball around on the bottom of your foot to massage the facia.

Professional massage for plantar fasciitis

If the at-home massages do not seem to be making much of a difference, you may benefit from visiting a physical therapist for specialized plantar fasciitis massage.*

While this may be a little on the pricey side, you may experience significant relief from a professional massage in the hands of an educated masseuse.*

PodiVite foot support supplement from Zen Nutrients

Some people may need to pair massage therapy with other measures including over-the-counter options, medications, or supplements to help support general foot health.

PodiVite is a daily supplement formulated to help support general joint, ligament, and nerve health.*

If you are dealing with a chronic inflammatory condition like plantar fasciitis, a well-rounded approach including massage, medications, and supplements may be a good route for you.*



*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.