Sole Massage and Stretching for Heel Pain Relief

Foot MassageBeing grateful can significantly change the way you look at your life. If you’re thankful, it’s easier to put things in perspective. Take your heel pain, for example. Sure, it’s painful and hard to walk on, but at least you can massage the area to give yourself some heel pain relief. This is unlike other areas of the body, like your back, that you can’t reach on your own. Let our experts at Kevin J. Powers, DPM, help you put things in perspective and ease your discomfort.

Massaging and stretching the plantar fascia on the bottom of your foot is not a treatment plan—it won’t completely eliminate your heel pain. However, it will provide some short-term relief if you’re seized up with pain. Your plantar fascia is a ligament that runs from your heel bone to your toes and supports your arch. When you have pain in your heels, it’s most likely caused by this ligament being overstretched and torn.

You can massage your arch by rolling a golf ball around with the bottom of your bare foot. You can also do this with a frozen water bottle to get some extra pain relief. The gentle pressure will stimulate blood flow and relax your muscles. Remember that massage should not hurt. Be gentle as you relieve pressure. If the area still hurts, consult your doctor before doing any more self-massage.

You can also stretch your arch by sitting upright in a chair, grabbing your toes, and pulling them towards you until you feel a stretch in the bottom of your foot. Hold for 30 seconds and repeat 5 times.

To further aid in your heel pain relief, invest in a good pair of shoes and consider taking an oral anti-inflammatory medication. If your problem doesn’t go away, please visit Kevin J. Powers, DPM, by making an appointment with our office at (812) 333-4422.