Do Massage Guns Help With Plantar Fasciitis
Say goodbye to the discomforting symptoms of plantar fasciitis with the help of a massage gun. A massage gun provides all the benefits of a deep tissue massage, including relief from muscle and fascia tension and increased blood flow, while also allowing you to target your plantar fasciitis yourself.
You can find much-needed pain relief and promote healing from this common condition by using a massage gun to provide a deep-tissue massage to the plantar fascia and surrounding muscles.
Check out the best massage guns for plantar fasciitis.
Before we get too far, let's look at how a massage gun can relieve pain from your plantar fasciitis.
How Do Massage Guns Work
A massage gun, also known as a percussion massager, is a handheld device that uses percussive therapy to help relax and relieve muscle tension. Massage guns work by applying a rapid, targeted pressure to your muscles, similar to the pressure you might experience during a deep tissue massage.
The massage gun has a motor that moves a small, weighted arm up and down at a high frequency. This movement creates a vibration transmitted to the muscle tissue through the attachment head placed on the skin. The vibration produces a deep-tissue massage effect that can help relax your muscles, increase blood flow, and relieve soreness.
Most massage guns come with interchangeable attachment heads that allow you to target different muscles and areas of your body. For example, a large ball-shaped head can be used to cover large areas like your back or thighs, while a smaller bullet-shaped head can be used to target specific trigger points in your muscles.
The speed and intensity of the massage gun can be adjusted to suit your needs, with some models offering up to 3,200 percussions per minute. The device is usually battery-powered, making it portable and easy to use at home or on the go.
A massage gun relieves muscle soreness and tension, improves blood flow, and promotes relaxation. It's a convenient and affordable alternative to professional massage therapy and can be helpful for athletes, fitness enthusiasts, and anyone looking to improve their physical well-being.
Benefits of Massage Guns for Plantar Fasciitis
Massage guns for percussive therapy can offer several important benefits for your plantar fasciitis. While it is a newer therapy technique, the early research is promising. It suggests that massage guns may help:
Decrease soreness, pain, and muscle tightness
A massage gun can temporarily relieve muscle soreness and help relax tight muscles. It can also reduce delayed onset muscle soreness (DOMS), the soreness you feel a day or two after exercising. This is great news for those who may be cross-training with weights for plantar fasciitis.
Increase blood flow
A massage gun can stimulate the plantar fascia and increase blood flow, bringing essential nutrients into the arch of your foot to help with recovery. Better circulation can allow for increased nutrients to the body. Increased nutrients mean better healing.
Increase range of motion
A massage gun can help improve flexibility and reduce muscle stiffness. Plantar fasciitis has been linked to tight plantar fascia and calf muscles. A handheld massage gun session takes only a few minutes and can improve mobility after just a five-minute treatment.
Promote relaxation
Let's face it, it feels good. Using a massage gun after exercising can help you relax and wind down. You can use gentle pressure and focus on your muscles to help relieve any exhaustion or overwhelm from your workout.
How to Use a Massage Gun for Plantar Fasciitis
To get the most out of your massage gun, it's important to use it properly and avoid overstimulation of your plantar fasciitis. First, focus on small, targeted areas and use the massage gun in short bursts of just a few minutes. This will ensure the massage gun will not make your plantar fasciitis worse.
Start with the lowest intensity level and work your way up gradually. For most people, the low and medium settings should provide enough power to effectively massage the plantar fascia. As you become more familiar with the device and how your body responds to the massage, you can experiment with higher intensity levels and work up to a longer time to find what works best.
During your massage treatment, your muscles may turn red, indicating that blood flow is increasing. When this happens, it's a good time to move on to the next area. If the massage gun feels too intense and causes skin soreness or sensitivity, try making small circular movements instead of keeping it in one spot.
Where to Use Massage Gun for Plantar Fasciitis
When using a massage gun to alleviate plantar fasciitis, targeting specific areas most affected by the condition is important. Two key areas to focus on are the gastrocnemius muscles and the arch of the foot.
Here are some tips for using a massage gun in these areas:
Gastrocnemius muscles: These large calf muscles attach to the Achilles tendon and play a key role in foot movement. Place the massage gun on the back of your leg to target them, just below the knee. Slowly move the gun down towards your heel, covering the entire muscle. Repeat on the other leg.
Arch of the foot: This is the curved part of the foot that runs from the heel to the ball of the foot. To target this area, use a smaller massage gun attachment and place it on the arch of your foot. Move the gun back and forth, applying gentle pressure to the area.
Where to Avoid Using Massage Gun for Plantar Fasciitis
When using a massage gun for plantar fasciitis, it's important to know which areas to avoid to prevent any potential harm or exacerbation of the condition. One area to avoid using the massage gun is the boney area outside your foot by your pinky toe. These areas include the fifth metatarsal and cuboid bones, which can be easily bruised if too much pressure is applied.
How often should I use a massage gun for plantar fasciitis?
According to a study, the effects of using a massage gun for plantar fasciitis can be effective after just five minutes of use on the affected area.
However, the frequency of use will depend on the severity of the condition and the individual's response to the treatment. It is recommended to start with 2-3 sessions per day for a few days and gradually decrease the frequency as the symptoms improve.
Overusing the massage gun can cause further damage and irritation, so listening to your body and adjusting is important.
When to use a massage gun for plantar fasciitis?
In the morning, upon waking: The morning is when plantar fasciitis often hurts the most. This is because it tightens up at night. A massage gun session in the morning when you wake can stretch the plantar fasciitis and get the blood flowing to the area making less pain.
After a workout: Massage guns have been shown to reduce delayed onset muscle soreness after a workout. It can be particularly beneficial to perform after a rehab session for plantar fasciitis. You should use the massage gun on the muscles you worked. Each for 5 minutes to reduce muscle soreness. This can include the hips, intrinsic foot muscles, and calves.
Before Bed: A massage gun can help bring blood flow to the area. Blood is important for healing as it brings nutrients to the body's area. Sleeping is an important time for your body to heal. You can heal faster if you bring healing nutrients to the plantar fasciitis before bed. The other benefit of using a massage gun on your plantar fasciitis before bed is it will help you relax for a good night's sleep.
A quick tip: Ice for plantar fasciitis before bed is another proven method to decrease pain.
A Massage Gun Should be Used with Other Forms of Treatment
While massage guns can be an effective tool for reducing pain and promoting healing in cases of plantar fasciitis, it is important to note that they should not be used as the sole form of treatment. Plantar fasciitis is a complex condition caused by various factors, including overuse, improper footwear, and underlying weakness in the arch or hips.
A comprehensive treatment for your plantar fasciitis is necessary to manage the condition and prevent it from recurring.
Using a massage gun in conjunction with other treatment forms can help address the root causes of plantar fasciitis and provide more comprehensive pain relief.
- Stretching and strengthening exercises can help to improve the flexibility and strength of the foot and ankle, reducing the likelihood of further or recurring plantar fasciitis.
- Cross-training with low-impact forms of exercise like an elliptical.
- Orthotic inserts or taping techniques for plantar fasciitis can help to provide additional support and cushioning to the feet, reducing stress on the plantar fascia.
- Using ice or heat for plantar fasciitis can help reduce inflammation and pain. Depending on your situation, you can determine which is better for your plantar fasciitis, ice or heat.
By incorporating a massage gun into a comprehensive treatment plan, individuals with plantar fasciitis can benefit from the pain-relieving effects of the massage gun while also addressing the underlying causes. This can lead to more effective pain relief, faster healing, and a reduced risk of recurrence.
Things to Avoid When Using a Massage Gun for Plantar Fasciitis
Using a massage gun can be a helpful tool for managing plantar fasciitis, but it's important to use it safely and effectively. Here are some things to avoid when using a massage gun for plantar fasciitis:
Overuse: While regular use can be beneficial, overusing a massage gun can worsen symptoms and lead to further tissue damage. Stick to the recommended usage guidelines of two to three times per day for just a few minutes each session.
Too High intensity: Plantar fasciitis can be a sensitive and painful condition, so starting with the lowest intensity setting on your massage gun is important, and working your way up gradually. Avoid jumping right into high-intensity settings, as they can cause pain and further tissue damage.
Directly targeting the heel: The plantar fascia is a thin and delicate band of tissue that runs along the bottom of the foot. Directly targeting the heel with a massage gun can be uncomfortable and potentially cause more damage. Instead, focus on the surrounding muscles and tissue, such as the calf and sole.
Using without other self-care practices: While a massage gun can be helpful, it's important to use it with other self-care practices, such as stretching, icing, and wearing supportive footwear. Neglecting these practices can hinder the effectiveness of the massage gun and prolong healing.
When You Should Not Use a Massage Gun for Plantar Fasciitis
While massage guns can be effective for relieving plantar fasciitis pain, there are some situations where they should be avoided.
- If you have a history of blood clots or are currently taking blood-thinning medication, you should avoid using a massage gun as it can increase the risk of blood clots.
- If you have open wounds or skin infections on your feet, using a massage gun can aggravate the area and make the condition worse.
- Individuals who are iron deficient should also use caution when using a massage gun, as it can lead to rhabdomyolysis. In this serious condition, muscle tissue breaks down and releases harmful substances into the bloodstream.
- If you have any concerns about using a massage gun for plantar fasciitis, it's best to consult with a healthcare professional first to ensure it's safe for you to use.
Conclusion
A massage gun is a handheld device that uses percussive therapy to help relax and relieve muscle tension by applying a rapid, targeted pressure to the muscles, similar to the pressure you might experience during a deep tissue massage.
It has several important benefits for those suffering from plantar fasciitis, including decreasing soreness, pain, and muscle tightness, increasing blood flow, and promoting relaxation.
To use it properly, focus on small, targeted areas and use the massage gun in short bursts of just a few minutes. Start with the lowest intensity level and work your way up gradually.
When using a massage gun to alleviate plantar fasciitis, targeting specific areas most affected by the condition is important, such as the gastrocnemius muscles and the foot arch.
