The following sports massage guide is intended for information purposes only. We recommend seeking professional advice before attempting any self help treatment.
IMPORTANT: Before starting any massage treatment the therapist will check for contraindications (if any apply to you, then massage is not allowed).
What equipment is required?
- A lubricant is needed to allow the hands to glide smoothly. A number of massage oils are available to buy. A cheap but effective alternative is simple baby oil. Do not use too much oil. Enough to allow for smooth, controlled movement is required but too much will mean a lack of control.
- A firm, flat surface to lie on in order to apply pressure.
How can sports massage benefit the rehabilitation of this injury?
- Sports massage can improve the condition of the muscles in the foot, making it easier to return to running and reducing the chance of other injuries occurring as a result of inactivity.
Technique 1: Up and down
Aim - to warm up the sole of the foot in preparation for deeper techniques.
With the thumbs, apply cross frictions (rub the thumbs backwards and forwards) up the foot from the heel to the ball of the foot.
- Then apply pressure with the thumbs down the foot as indicated.
- Repeat this technique 10 to 20 times.
Technique 2: Stripping the fascia and circular frictions
Aim - to release tension in the plantar fascia
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With the heel of the right (for a right foot) apply firm pressure from the ball of the foot to the heel.
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Repeat this movement 10 - 20 times gradually applying deeper and deeper pressure.
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Try to apply little or no pressure directly to the site of pain at the heel. This may cause the tendon / bone junction to become inflamed.
- If any particularly tender or tight spots are found, these can be worked out with circular frictions.
- Apply deep pressure with the thumb. For even deeper pressure, the thumb can be reinforced with a finger.
- Move the thumb in a circular fashion apply deep pressure, but not so much that the athlete tightens up with pain.
- Alternate circular frictions with stripping for 5 to 10 minutes.
Trigger points
If the therapist finds any lumps and bumps or particularly sensitive spots then apply deep, sustained pressure to these points using the thumbs. Increase the pressure on the spot until it ranks 7/10 on the pain scale (10 being painful). Hold this pressure until it eases off to 4/10 on the pain scale (usually about 5 seconds).
Without easing off with the pressure, increase again until it reaches 7/10 on the pain scale once more. Hold until it eases, repeat once more.
This technique is very hard on the thumbs. It is important to keep the thumb slightly bent (flexed) when applying pressure to avoid damaging the joints.
Final points
Massage therapy can be applied every day if it is performed lightly however deeper techniques may result in a days recovery period to allow tissues to 'recover'.
Try to avoid the point at which the fascia meets the heel bone (calcaneus) as this may result in increasing inflammation.
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