Jul 27th, 2011
Category: Barefoot Running
Overweight individuals are more at risk of developing the condition due to the excess weight impacting on the foot.
There is no one single treatment for plantar fasciitis that works for everybody. I have had great success using a few different treatments together. I see the best results — by far — with deep tissue massage therapy. On average it takes three or four massage sessions for a client to be pain free. When my clients do self-myofascial release, flexibility and corrective exercise, and buy new shoes, they generally are able to get back into the activities they love within a matter of weeks.If you do not have access to a skilled deep tissue massage therapist, you can utilize the following tools to help bring relief, although it may take a few weeks longer to get to 100%.Self Myofascial Release:
Following the directions in the pictures below, place your body weight on the foam roller or ball over taut bands of muscle tissue that need to be released. For the best results, begin near the center of the body and slowly work away from the center of the body.
Relax your body, breathe, and slowly roll through the length of the muscle. Your muscles will naturally tense up, especially when you hit a trigger point. Ease into it and allow yourself to relax.
If you find a painful spot, stop and visualize the soft tissue as melting butter and the foam roller as a hot knife. Allow pressure into the tissue and within 30-60 seconds you will notice a significant reduction in pain. Once the pain reduces (20-30%), move on to the next painful spot and repeat.
Spend between 3-5 minutes on each side. It is very important that you spend an equal amount of time on both sides and that you work through each of the areas listed to gain the most out of self-myofascial release.
This is the foam roller I recommend: The Grid by Trigger Point Therapy[email_link]