Are you tired of struggling with plantar fasciitis heel pain? Do you dread walking very far? Does it feel like ice picks in your heels when you first put your feet on the floor in the mornings? While ice massage and other modalities can offer temporary relief, “digging in” to specific muscles can provide more lasting results. Let’s explore how targeting certain muscles can alleviate plantar fasciitis discomfort and improve overall foot health.

Understanding Muscle Connections:

Did you know that several muscles attach to the heel bone (calcaneus) or run across the ankle joint into the bottom of the foot? Two key muscles are the Gastrocnemius and the Soleus (ie your calf muscles). These muscles have direct anatomical connections to the plantar aponeurosis, the tissue affected by plantar fasciitis.

Why Dig In?

Mechanical input to the misbehaving muscle(s) is crucial for correcting muscle dysfunction. By applying pressure to these muscles, you can release tension, improve flexibility, and promote healing in the plantar aponeurosis. While it may cause some discomfort initially, consistent mechanical input to these muscles can yield significant relief from plantar fasciitis heel pain.

How to Get Started:

To target these muscles effectively, consider using a lacrosse ball (the most ouchy), practice softball (second most ouchy), or tennis ball (least ouchy) for self-massage. Apply gentle pressure to the calf muscles spending more time focusing on areas of tightness or tenderness. Be cautious to avoid any sharp pain, or numbness and/or tingling. These tender areas are called trigger points or taut and tender muscle bands and are full of pain chemicals. Consistent massage can help alleviate tension and promote healing.

Ready for Relief?

If you’re ready to take control of your plantar fasciitis heel pain, consider incorporating targeted muscle massage into your daily routine. For a demonstration of how to perform these techniques reach out to us here. 

Take Action Today:

Don’t let plantar fasciitis hold you back any longer. Contact Renewal Physical Therapy to receive personalized treatment and guidance on managing your condition. Let’s work together to restore your foot health and improve your quality of life, one step at a time (especially that first step in the mornings).

P.S.

At Renewal Physical Therapy we want to give our patients the tools to take care of their body so they can spend less on medical professionals and more on the rest of their lives. The first step in this process is making sure our patients are well educated. We are happy to answer your questions or to send you more material to help you better understand your condition. Just reach out to us!