Foot Massage Roller for Plantar Fasciitis


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Features of plantar fasciitis massage roller

What are the uses and benefits of the foot massage roller?

What is it for?

  • Muscle contractures: although the fascia is not a muscle, when its pain signals are ignored, it is likely that the tension in the feet falls on the muscles that allow mobility in the toes and forefoot. Contractures generate pain and toe discomfort is more noticeable. This product has a soft texture that will relax the muscle microfibers in this limb, just make sure not to exert too much pressure at first, then you can give more pressure if your sensitivity allows it.
  • Muscle aches: in addition to stimulating fascia recovery, this massage roller also benefits the muscles of the arms and legs, as long as they fit within the textured area of this product. Muscle fibers are often sore when a person stands for long periods of time and when there are problems with blood circulation that leave swelling and additional discomfort when walking. This type of pain appears in the mornings and when the person gets up after several hours of sitting.
  • Myofascial massage: by stimulating the fascia through massage, the connection between this tissue and the internal organs, as well as the muscles, is increased. The fascia is like a second skin and transmits nutrients, oxygenation and all the components that the organs require to function. Myofascial massages generate a strengthening of this tissue and provide elasticity in them. They also allow this tissue to remain flexible and resistant to various physical activities.
  • Reflexology: this trend has a unique branch for the feet, foot reflexology and covers all possible pathologies in this limb, including plantar fasciitis. With the pressure involved in this technique stimulates the nerve endings in the foot, relaxes this tissue and allows the small muscles of the toes to have better flexibility. Always keep in mind that you must exert light pressure at the beginning of any session with this product, especially when your foot has hypersensitivity.
  • Trigger point massage: this is a deep tissue massage of the fascia, muscles and ligaments in the foot. In the feet there are also trigger points where muscle tension accumulates and limits people’s mobility. These points are activated by overwork, especially when the person is overweight, which places excessive work on the sole of the foot. Trigger points should be treated with continuous massage, although it is advisable to have the support of a qualified physiotherapist.
  • Plantar fasciitis: the fascia allows the shape of the plantar arch and when this shape is disturbed, walking becomes painful. The fascia becomes irritated, inflamed and can also rupture. It is the task of massage with this product to provide immediate relaxation to the tissue that connects the heel to the toes. When the discomfort is not treated with massages, the pain is intermittent in the mornings upon awakening, due to the body coming out of a state of rest in which it finds relief.
  • Carpal tunnel syndrome: this product generates muscle relaxation and relief in the muscles of the shoulder, arm and forearm, which leaves favorable results in the pressure that the transverse ligament generates in the median nerve of the wrist, where this syndrome is activated. Often, people concentrate on massaging the wrist without results, when in fact they should seek relief and relaxation from the shoulder to the joint to the hand. They should always be slow movements with gentle pressure.
  • Release adhesions: in any joint of the body can form adhesions, this is the excess of collagen in the internal tissues and is a type of body response to fractures, operations and even strong bruises that leave internal bleeding. A good massage with this roller will prevent adhesions from forming and at the same time will allow a better healing of the wound that has triggered this natural internal process. Remember that massages should be gentle because they will support a process of recovery and healing.
  • Improves circulation: in the feet there may also be circulatory problems that trigger low sensitivity, cold sensation in the feet and a kind of tingling. When there has not been an injury that leaves these symptoms, it is likely to be a difficulty in blood circulation. Massages increase blood flow, dilate the vessels and veins until there is a better distribution of blood function and reduce the symptoms it leaves in this limb.

What are the benefits?

  • Pain relief: whenever there is any injury or discomfort in the feet, there is likely to be eventual pain. Massage will cause the muscles to relax and the fascia tissue to be less tight and ready for cellular recovery. When massage is accompanied by cold therapy, you notice that the relief is more pleasant and permanent. If the pain becomes chronic, it is best to have the support of a specialist, who should first do a scan.
  • Stress reduction: the feet are important nerve endings of the body, keeping them relaxed is to provide the body with a healthy state of relaxation that will avoid stressful moments at work. Remember that stress is a mental state that has consequences in the body, especially the feet that carry all the burden of body weight and the tight schedule that people with high levels of anxiety usually carry.
  • Improved relaxation: as we mentioned before, it is closely related to stress, but is more related to muscle function and how they deal with the intense physical activity that people carry in their day to day. Make sure every night to offer five or 10 minute massages to the feet to drain the accumulated energy that translates into muscle tension. Keeping your feet relaxed is one of the secrets to avoiding injury and staying active in whatever area you excel in.
  • Reduction of muscular tension: this tension is one of the most frequent causes of discomfort and discomfort in the feet. And although it is not considered a pathology, it can affect the functioning of people in their day and limit the mobility of the toes when the tension is high. The best antidote to this disease is the massage with the myofascial roller that will seek to ungroup the muscle fibers so that there is no stiffness when moving the foot, or pain. You should only dedicate between 5 and 10 minutes a day so that there is a relaxing effect.
  • It favors muscular flexibility: when we exceed the capacity of functioning of the feet, we affect the flexibility and elasticity of the small muscles that are in these terminals of the lower extremities. Poor muscle flexibility generates stiffness, pain and a feeling of tiredness that sometimes can only be overcome with the use of the massage roller, because it has the ideal shape to adapt to the plantar arch and stimulate all the muscle fibers in the sole of the foot.
  • They reduce blood pressure: when the heart cannot maintain venous pressure, the feet suffer the most because the pathology causes the blood to remain in the lower extremities. This condition generates pressure on the walls of the veins and causes the feet to swell. Massages make the veins dilate and there is a better distribution of blood flow when the person is standing. Avoid offering massages while lying in bed, this is contraindicated by physiotherapists.
  • Improves circulation: when there are circulation problems, it is often due to an excess of fat in the body and in addition to offering a balanced diet to the body, you can also reduce its symptoms with a massage using this special roller, which has a soft structure that fits the shape of the foot and will make the blood circulate better, counteracting the effect of the pathology that keeps it accumulated in the lower extremities.
  • Favors the elimination of toxins: all physical and sporting activity will leave an accumulation of chemical compounds in the body that are classified as toxins, which leave a feeling of tiredness and limit skeletal muscle functions. There are massages that serve as drainage of these compounds, but people should know what kind of specific movements to perform to avoid major injuries.
  • Improves immune function: besides having a balance between body and mind, massages also give the ability to increase the body’s defenses by protecting the body from viruses and bacteria, this is called immune system. There are clinical studies that show, in addition, that massages reduce stress and anxiety in people, which also benefits the body’s defense system. As you can see, it is not only about relieving injuries, but also about giving the body the tools it needs to stay healthy.
  • Accelerates recovery: In addition to covering and protecting the internal organs, the fascia has the function of better carrying the nutrients and oxygen that the body needs on a daily basis. Massage stimulates the fascia and increases this organic function in it, thus achieving better muscle, tendon and ligament recovery from mild and moderate injuries.
  • Injury prevention: the best thing you can do as a professional athlete is to massage before and after the sport activity, this will make the feet release the tension accumulated in the training day and be ready for a new day. Massage is like a cooling of the body, through stretching exercises that stimulate all the connective tissues and the various joints in the feet that are sensitive to changes in physical intensity.
  • Improves sports performance: thanks to this product and a correct technique of use, you will be able to be active for longer, avoid injuries and avoid taking forced breaks while recovering from ailments. All these factors will increase the probability that you will be a better athlete and that there will be a better sports performance. This is a medium and long term benefit of offering relaxing and therapeutic massages to your feet.

How to use?

In addition to using this roller on your feet, you can also use this product on your shoulder, legs and calves, forearms and wrists.

  • You must be willing to relax while performing the exercises.
  • Perform the movements while lying on the floor or sitting comfortably.
  • Start with the sole of the foot for 15 to 20 seconds.
  • Then, you can relax the Achilles tendon by making several passes with the roller.
  • The last part to stimulate is the hard tissues such as the calves and thighs, applying more intensity.
  • Avoid using the roller directly on the joints to avoid excessive pain.
  • If you feel pain during the session, it is better to stop the session, although a slight discomfort is certainly normal.
  • In case of postoperative treatment, seek the guidance of a physiotherapist.

F.A.Q: Frequently Asked Questions

Are there any contraindications to the use of the foot, hand and leg massage roller?

This type of product has very few contraindications, but you should always be careful to perform gentle and progressive exercises to avoid complicating injuries.

  • Do not use in case of open wounds, fractures and skin infections.
  • Avoid using the roller directly on the joints.
  • It is not recommended to massage in case of chronic inflammation.
  • If you have circulatory problems, self-massage should be suggested by physiotherapists.
  • Avoid massaging in case of fever and general malaise associated with other diseases.

Does the massage roller really work for plantar fasciitis?

Yes, both in the clinical area and in the sports world, massage with this roller for sore feet is highly recommended to deal with a large number of injuries and difficulties generated by physical ailments. In addition, it is a product that you can take anywhere you want and use whenever you feel tired feet.

What are the differences between the massage roller and myofascial massage balls?

As long as you know well the use of each product, you will be able to give a better application to them and have greater benefits for the body.

  • Foot massage roller: It is a multipurpose roller that can be used on the feet, legs, arms, forearms and shoulders. The most recommended is to know the different benefits it has on the fascia and the rest of the tissues connected to it. This roller can be used in case of injury or simply for prevention, relaxation and fatigue.
  • Myofascial massage balls: With the balls you can reach places where the roller can not because of its size. In addition, it has a greater range of available movements, but it is not as intuitive a tool as the roller, so you will need skills and knowledge of basic uses before applying massages.


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