Using Massage to Relieve Arch Pain in the Foot

Plantar fasciitis is a common complaint among runners. We explain where this pain comes from and how to relieve it using massage.

Using Massage to Relieve Arch Pain in the Foot
Brief Outline of Plantar Fascia

Plantar fascia is a complex: of tendons, nerves and muscles forming a thick band of tissue that runs across the bottom of the foot.

This fascia includes three structural components (a medial, lateral and central component) running from the toes to the heel. It has several functions:

- Support function: the fascia rigidly supports the medial arch of the foot. It absorbs shocks during the contact and heel-off phases of the gait.

- Propulsion function: it acts as a spring, releasing the energy stored during ground contact.

- Cushioning function: its flexibility allows it to absorb the weight of the body without rupturing.

- Balance and stability function


What Are the Causes of This Pain?

Here are the most common causes:

- The ankle collapses inwards when walking (pronator stride)

- High arches

- Running on overly hard surfaces

- Wearing unsuitable shoes

- Running with poor technique, downhill or on the forefoot

- Obstruction at the foot or ankle area

Your foot shape may cause the onset of foot arch pain: flat feet, high arches and inadequate footwear are all additional sources of tension for your foot arches. Foot arch pain is a condition which must not be overlooked. After all, your feet are the base of your body


Things You Can Do to Overcome the Pain

Massage your foot with a massage ball. It may be painful, but reassure yourself with the thought that it is doing you good. Massage yourself with the ball for 3 to 4 minutes to optimize deep massage. Do it from a standing position, varying the weight that you place on the foot. You can do it at least 3 times a week and after each training session. The massage will help to relax muscles and nerves, stimulate blood and lymph circulation, eliminate toxins and enhance proprioception. This technique convenient and easy to perform. In conclusion, The arch of your foot is a natural shock absorber that must be protected. A simple exercise you can do is to massage the arch of your foot to prevent injury and pain during physical exercise. You should notice some relief from the very first days of use. Otherwise, we recommend consulting your doctor, physiotherapist or osteopath.



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