Pressure Points for Plantar Fasciitis

Are you struggling with chronic pain in your feet? If so, you may have plantar fasciitis. This condition is caused by inflammation of the band of tissue that runs from the heel to the toes and can be pretty debilitating. Fortunately, there are a few pressure points for Plantar Fasciitis that you can use to relieve the pain. 

Inflammation of the thick band of tissue that runs across the bottom of the foot, known as the plantar fascia, is the cause of the painful condition known as plantar fasciitis. Specifically, this tissue attaches the toes to the heel bone. Often, patients with this illness report acute pain. It’s usually most evident with the first steps in the morning. A better understanding of pressure sites for plantar fasciitis may provide a better level of alleviation and possibly prevent the development of those painful steps.

Research shows that an incredible 90% of Plantar Fasciitis cases are self-limiting. With 6 months of conservative treatment (including stretching, icing, and orthotic insoles for Plantar Fasciitis), the condition will significantly improve or be fully resolved!

This post will show you pressure points for plantar fasciitis and how you can use these tips to relieve the pain. 

Two primary pain relief techniques can be used to relieve plantar fasciitis pain: 

1. Myofascial Trigger Point Manual Therapy
2. Basic Stretches

Myofascial Trigger Point Manual Therapy

1. Pressure Release Technique

Plantar discomfort is typically caused by a trigger point that is located on the inside aspect of the portion of the calf that contains the most meat. Sit down with one foot resting on the knee of the opposite leg, and use your thumbs to apply pressure all around the area until you locate a knot or a particularly tight spot. Maintain the pressure there for one minute and a half, move your thumbs apart five centimeters to release the pressure, and then do this three more times. This ought to loosen up those stiff muscles.

2. Neuromuscular Technique

Your foot feels pain because of a taut band, a tight cluster of muscle fibers running down the interior of your calf. This band runs from the trigger point. Sit down with one leg crossed over the other and lay your foot on the opposite knee. Place the thumb of the hand on the opposite side of your body on the base of the taut band at your ankle. The palm of your other hand should be pressed firmly on your ankle, and your fingers should be wrapped around it. Put some pressure on it with your thumb, then slowly work your way up the surface while following it with the other hand. It should be repeated three times.

Basic Stretches

1. Plantar Fascia Stretch

Place one knee on the ground, and the other knee should be facing upward. Pulling your foot in the direction of your shin while maintaining pressure under your big toe allows you to massage the plantar fascia. When performing a massage, it is essential to “rub towards the heel” to prevent irritating the tissue.

2. Step Stretch

Relax your Achilles tendon by allowing your heels to drop and feeling the stretch in that tendon. Place the balls of your feet on the back edge of the step you are standing on and ensure that your legs are straight. Then, gently lean forward until you feel a stretch in your Achilles tendon and hold for 30 seconds. Repeat the exercise with your legs bent slightly to work the soleus and gastrocnemius muscles.

3. Gastrocnemius Stretch

You should face a wall and lean against it with your hands, so they are at eye level. Move one of your legs behind you while keeping the heel of that foot on the ground and the foot twisted slightly inwards. Maintain the straight position of that leg as you lean forward gradually. Then, when you cannot lean further, hold the position for 30 seconds. Relax and repeat with the other leg.

4. Soleus Stretch

Repeat the stretch for your gastrocnemius muscle, but this time bend your back leg and your front leg while maintaining the heel of your back leg down on the floor. The tiny soleus muscle, which lies underneath the larger gastrocnemius muscle, gets stretched.

Also, stretching your Achilles tendon and calf muscles can help. To do this, stand with your feet flat on the ground and your heels touching. Slowly raise up onto your toes, holding the stretch for 30 seconds. Repeat this exercise several times.

How Orthotics Can Help Relieve Plantar Fasciitis

The mechanics of your foot, while you walk or stand, can play a role in the development of plantar fasciitis. The issue is more likely to affect those with either abnormally high or low arches. These arch issues lead to misalignments in your gait, which, over time, lead to dysfunction in the biomechanics of your foot.

The use of orthotics can assist in restoring ideal mechanics, which can relieve stress on the plantar fascia and, as a result, lessen discomfort and pain over time.

However, treating your plantar fasciitis using orthotics that may be purchased over-the-counter will not be successful. At NetStep™, we make custom orthotics that conform to the precise dimensions of your foot and consider the specific anomalies in the shape of your heel.

It is possible to prevent heel spurs, bunions, and plantar fasciitis by using a well-made custom orthotic, which will disperse the pressure applied to your foot, reducing the amount of stress that is placed on your heel.

Step Forward To A Pain-Free Life with NetStep™ Custom Insoles

Plantar fasciitis pain can keep you from living your life to the fullest. But you can take steps to get relief, like using pressure points and orthotics. If you’re looking for a step forward in your treatment plan, NetStep™ Custom Insoles can help. Our insoles are made just for you, based on the results of your foot scan.

We know that one size does not fit all when it comes to feet, so our team takes the time to craft every insole according to your specific needs. We use modern 3D technology to custom make the orthotic insoles using EVA materials so you can lead a pain-free life.  Don’t let plantar fasciitis keep you from doing what you love – try NetStep™ Custom Insoles today!