If you’ve ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel, you might be familiar with plantar fasciitis. As a massage therapist, I often see clients struggling with this condition, and I’m actually experiencing it myself right now. For those who have had this condition, you know how frustrating and debilitating it can be.
Let’s take a closer look at what’s happening inside the foot, and how therapeutic massage can help bring relief.
What is Plantar Fasciitis?
The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, connecting your heel bone to your toes. Its job is to support the arch of your foot and absorb the shock of movement. When this tissue becomes irritated or inflamed—usually due to repetitive strain, but also from acute strain such as stepping on a rock or pebble when running, misstepping, etc—you get plantar fasciitis.
It’s one of the most common causes of heel pain, especially in people who:
Spend long hours standing or walking on hard surfaces
Have very flat feet or very high arches
Wear unsupportive shoes
Suddenly increase their level of physical activity
How Massage Therapy Helps
Massage can’t magically “cure” plantar fasciitis, but it’s a powerful tool to reduce pain and improve mobility. Here’s why:
Increases Circulation – Massage helps bring fresh blood flow to the foot, which supports healing in the fascia and surrounding tissues.
Reduces Tension in Calf Muscles – Tight calves pull on the heel and plantar fascia, adding stress. Releasing the calf muscles can significantly reduce strain and allow the inflamed fascia to heal
Breaks Down Adhesions – Gentle to moderate pressure along the sole of the foot can help break up adhesions (tiny stuck spots in the tissue that result from strain and inflammation) that limit movement.
Promotes Relaxation – Chronic pain creates tension throughout the body. Massage helps calm the nervous system and reduces the overall pain response.
What a Massage Session Might Look Like
When a client comes in with plantar fasciitis, we usually focus on three areas:
The foot itself: Using our thumbs and fingers, we apply slow, firm strokes along the arch to stretch the fascia. When applicable, we may incorporate the use of a tool as well to help release stubborn adhesions where the fascia attaches to the heel, and apply ice following this treatment to decrease irritation/inflammation in the area
The calves: Deep tissue techniques on the gastrocnemius and soleus muscles help relieve upward pull on the heel.
The ankles and toes: Gentle mobilization helps restore flexibility and balance in the whole foot.
We also guide clients on self-massage techniques they can use at home—like rolling a golf ball or frozen water bottle under the arch for a few minutes each day, as well as stretches that decrease calf/foot tension.
Self-Care Between Sessions
Massage works best when paired with good daily habits. Here are a few tips we often share:
Stretch your calves and feet regularly
Wear supportive shoes, even at home
Use ice after activity if pain flares up
Avoid going barefoot on hard surfaces for long periods
The Takeaway
Plantar fasciitis can feel overwhelming, but with the right care—including massage therapy—you don’t have to live with constant heel pain. By addressing not just the foot, but also the muscles and movement patterns that contribute to it, we can help the fascia heal and get you moving comfortably again.
If you’re experiencing the discomfort of plantar fasciitis and have questions, please don’t hesitate to reach out to us at info@bewellboston.com.