Can a massage make plantar fasciitis worse?

No. However, word of caution:  If you massage the plantar fascia itself while it is in the acute phase (the most severe phase) of plantar fasciitis, you risk exacerbating the pain. It should only be massaged in the chronic phase, after the acute pain has subsided.

Deep tissue massage is particularly beneficial because it loosens severely tight tendons, ligaments, and fascia, allowing them to relax back into their usual posture. Apply a small amount of moisturizer or oil to your hands first. Consider your foot to be a tic-tac-toe game board. Massage your foot along the entire length of the arch, from heel to toes, with medium-to-firm pressure.

Then proceed across the arch's entire breadth. For about two minutes, massage each foot. This results in fascial release, increased circulation, and decreased tension and rigidity in the plantar fascia. Apply ice to each foot after you've finished massaging it for around 15 minutes.

Good question—both options can actually help, but it depends on your pain level and the type of massage. A foot massager can be great for easing tension and boosting circulation, especially if it has gentle pressure and heat. Just make sure it's not too intense, as aggressive massage can make plantar fasciitis worse.

A manual massage by hand can be more controlled and targeted—especially helpful for working on tight areas without overdoing it. Many people find relief by gently massaging the arch and heel with their thumbs or a massage ball.

To really get lasting relief, though, we recommend pairing massage with proper foot support. Our Plantar Fasciitis Custom Orthotics are designed to take pressure off the inflamed area and support your arch, which can help speed up healing and prevent flare-ups.

Custom Insoles for Plantar Fascitiis

Upstep's custom orthotics, made from a precise mold of your foot, provide targeted arch support for plantar fasciitis, making each pair of shoes in your closet comfortable.

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