6 Manual Therapy Techniques for Plantar Fasciitis
If you’re like everybody else experiencing plantar or heel pain, you are looking for ways to instantly relieve the pain. Presented here are the 6 manual therapy techniques you can do at home to help relieve that annoying foot pain.
1. Stiletto Technique
A really powerful technique for those who are experiencing heel pain with an oversupinated foot. Simply place a roller on your heel and gently roll your foot on it side to side while toes are planted on the ground. (see video for actual demonstration.)
2. Midfoot Openers
If you have pain on your arches and your foot is stiff and rigid — this release is for you! Place your roller in the middle of your foot and gently roll it side to side on your transverse arches. (see video for actual demonstration.)
3. Toe Openers
If you’re someone who always wear close shoes, this exercise will help your toes improve its mobility. Place the roller on your forefoot and gently wiggle your toes up and down for 60 to 90 seconds. (see video for actual demonstration.)
4. Calf Mash
Whatever your foot posture is, this release can certainly improve your foot and ankle mobility. Simply place your roller in your calf, find a tight and sensitive spot while moving your foot clockwise and counter clockwise (see video for actual demonstration.)
5. Shin Rolls (Peroneals)
If both of your feet is overpronated, you shouldn’t miss this out. This helps your foot improve the posture of foot especially if you do it on a daily basis for a minute or two. Simply roll your outer shin slowly while placing pressure on your roller. (see video for actual demonstration.)
6. Shin Rolls (Tibialis Anterior)
Now, if your feet is rigid and overly supinated, you shouldn’t miss this out. This helps your foot improve the posture of foot especially if you do it on a daily basis for a minute or two. Simply roll your anterior shin slowly while placing pressure on your roller while you are on your all 4s. (see video for actual demonstration.)
I’ve also included other manual therapy techniques that can do be done by your therapist to improve and relieve your foot pain.
Materials Used:
Foam Ball Massager — https://amzn.to/2Sefa9W
Yoga Mat — https://amzn.to/3uXuF3C
1. Stiletto Technique
A really powerful technique for those who are experiencing heel pain with an oversupinated foot. Simply place a roller on your heel and gently roll your foot on it side to side while toes are planted on the ground. (see video for actual demonstration.)
2. Midfoot Openers
If you have pain on your arches and your foot is stiff and rigid — this release is for you! Place your roller in the middle of your foot and gently roll it side to side on your transverse arches. (see video for actual demonstration.)
3. Toe Openers
If you’re someone who always wear close shoes, this exercise will help your toes improve its mobility. Place the roller on your forefoot and gently wiggle your toes up and down for 60 to 90 seconds. (see video for actual demonstration.)
4. Calf Mash
Whatever your foot posture is, this release can certainly improve your foot and ankle mobility. Simply place your roller in your calf, find a tight and sensitive spot while moving your foot clockwise and counter clockwise (see video for actual demonstration.)
5. Shin Rolls (Peroneals)
If both of your feet is overpronated, you shouldn’t miss this out. This helps your foot improve the posture of foot especially if you do it on a daily basis for a minute or two. Simply roll your outer shin slowly while placing pressure on your roller. (see video for actual demonstration.)
6. Shin Rolls (Tibialis Anterior)
Now, if your feet is rigid and overly supinated, you shouldn’t miss this out. This helps your foot improve the posture of foot especially if you do it on a daily basis for a minute or two. Simply roll your anterior shin slowly while placing pressure on your roller while you are on your all 4s. (see video for actual demonstration.)
I’ve also included other manual therapy techniques that can do be done by your therapist to improve and relieve your foot pain.
Materials Used:
Foam Ball Massager — https://amzn.to/2Sefa9W
Yoga Mat — https://amzn.to/3uXuF3C
