Wednesday, 29 July 2015

Tip of the Month : Trigger Point For Plantar Fasciitis

Massage therapy for plantar fasciitis (under foot arch) is relatively simple compared to other parts of the body. Being one of the hardest working muscles located under the foot arch, it is often exposed to great amount of stress causing the “stiff” feeling. The arch basically functions like a bow. It is curve in shape and has strings-like muscles and connective tissues. The arch retains its form through a complex combination of bone shape, springy ligaments, tendons and elastic muscles. Once it fails, the connective tissues in the arch will start to degenerate resulting a tendonitis called the plantar fasciitis.

What we can do about it? The cheapest and simplest way is to use a golf ball. Put the golf ball on a mat so that it doesn’t slip away as we step on it. Place the foot arch right on top of the golf ball and slowly press it with your body weight. You can do it while seated or in standing position depends on your personal preference. Roll the ball slowly under the foot and look for the trigger points/pressure points. They are usually tender to pressure. Once you have found it, roll it as many times as you wish.
If there is any sharp pain, you can opt for an iced bottle treatment. Fill up a mineral water bottle and freeze it, then roll it under the foot to ease the pain. Roll it for 5 minutes, not too long till get cold injuries. This self-physiotherapy is very popular among the runners in parallel with the R.I.C.E method (Rest Ice Compression Elevation). 
Hope this tip helps=) Stay tuned with our team blog for more monthly tips.


  1. Thanks for your tips about how to help with plantar fasciitis. I train for triathlons, so I have done a fair bit of running in my day. I switched to minimalist running shoes, and these shoes work out the muscles in your foot a lot more. I found my arches getting stiff and cramping up. I'll have to try your golf ball tip to see if that helps.

  2. Thanks for bringing to my attention that tightness in the foot can be a sign of plantar fasciitis. My husband started a new job that requires a lot of standing, and he’s been complaining about having pain in his heel. He has also mentioned that his foot feels tight, so maybe we could visit a professional to see if it’s plantar fasciitis.