1. Rock
To do sports massage for plantar fasciitis, always begin with a warm-up. Because this can be a painful condition, you may find it helpful to use a heat pack before using deep sports massage techniques for plantar fasciitis. The plantar fascia of the foot attaches to the bony heel, therefore rocking can aid in mobilizing the area and relieving tightness which causes pain, a great way to begin. Place one hand below the heel, supporting the ankle and grip the ball of the foot and toes with your other hand. While holding the heel stable, use your upper hand to rock the foot side to side and front to back, stretching the foot and promoting circulation.
2. Glide
Apply pressure to the ball of the foot with the client face up and use your thumbs, knuckles or even your elbow to glide from the base of the foot to heel several times, moving across the entire arch. Apply gentle pressure across the entire foot as you smoothly glide down the foot. This will help loosen the tendon and direct tissue towards the heel to either help prevent or heel a bone spur, a condition which often goes hand in hand with plantar fasciitits.
3. Strip
Stripping and stretching is another great way to relieve plantar fasciitis with sports massage. Apply firm pressure with your upper hand against the ball of the foot and toes, stretching as far as you can without causing too much pain. Use your thumb to "strip" the plantar fascia, moving from the ball of the foot to the heel. Unlike gliding, you should use the pad of your thumb, directing firm pressure to a small area and slowly moving across the width of the foot. This may be painful but is extremely helpful.
4. Stimulate
Cross fiber friction sports massage techniques can help to release tight plantar fascia. Place your hand on the top of the foot, gently pulling it towards you to shorten the plantar fascia and use the thumb of your lower hand to apply cross-fiber friction near the heel of the foot where the fascia attaches. This technique may also be painful; however, apply as much pressure as your client can tolerate.
5. Wring
Complete the sports massage by having the client lay face down and then gently lift their leg to a 90-degree angle, bending the knee. Place one hand on the heel and another on the ball of the foot, and twist, as if you were wringing water from a towel. Begin gently, but as the muscles loosen, try to increase speed and intensity. Always finish your massage by apply ice for 10 to 20 minutes to reduce inflammation and promote healing.
