Is your morning walk turning into a limp of misery? Do you dread taking those first steps out of bed as pain shoots through your heel? Have you been sidelined from your favorite sport due to a flaming arch?
If this sounds familiar, you’re not alone. Plantar fasciitis and its searing sting afflicts over two million people each year.
Introducing the Graston Technique: the self-massage method that smoothes away plantar fasciitis pain
This article will explore the ins and outs of using the Graston Technique to treat plantar fasciitis. We’ll answer common questions about the tools involved, what kind of results to expect, proper at-home techniques, and how Graston compares to other therapies. Read on to learn if this unique hands-on therapy could be the solution your feet have been waiting for!
Sidekick Eclipse Muscle Scraper
Understanding the Graston Technique
The Graston Technique is a form of instrument-assisted soft tissue mobilization (IASTM) that utilizes specially designed stainless steel tools. The name comes from the original toolmaker. However, different tools can be used for the technique. The technique aims to break down scar tissue adhesions and restrictions in fascia and muscle tissues.
The Graston method involves utilizing six massage instruments to vigorously scrape and "comb" the tissue. The scraping is intended to reshape and stimulate the underlying tissues. This increases blood flow, tampers inflammation, and remolds scar tissue to regain normal flexibility and function.
Proponents claim that Graston scraping for plantar fasciitis can help reduce the tightened fascia tissues contributing to arch and heel pain. The tools used for Graston allow us to apply targeted deep pressure through the skin to tissues that a hand alone cannot reach. This focused pressure, paired with the scraping motion, stretches tissues and breaks up problematic scar tissue deposits.
The Tools Behind the Technique
The Graston Technique employs a variety of patented stainless steel instruments to treat plantar fasciitis. Each Graston or IASTM tool features a beveled treatment edge designed to conform to different body tissues.
The most commonly used Graston tool for plantar fasciitis is the GT4, which has a concave treatment surface ideal for the arch of the foot. The curved edge allows to massage and "comb" the plantar fascia using strokes perpendicular to the direction of the fascia tissues. This cross-fiber approach helps break up scar tissue built up along the length of the foot.
Another useful graston tool for feet is the GT3, which has a convex treatment surface. The rounded shape is useful for targeting trigger points and digging into knotted tissues in the arch and heel. Patients may also receive treatment with the GT1 and GT2 tools on calf muscles connected to foot pain.
While Graston is the most popular, there are other instrument-assisted soft tissue mobilization (IASTM) tools on the market that can achieve similar effects:
- HawkGrips are considered the gold standard of IASTM and are primarily used to detect and release scar tissue adhesions and fascial restrictions.
- RockTape produces a variety of IASTM tools in different shapes and sizes.
When selecting an IASTM tool, finding one with the appropriate shape and beveling to effectively treat the plantar fascia and break up scar tissue adhesions. While Graston is the most researched, other quality instrument brands can achieve similar mobilization effects.
Does Scraping the Plantar Fascia Work?
So, does aggressively scraping the plantar fascia with metal tools help relieve pain?
What the Research Says
This randomized clinical trial found that patients who received Graston technique and conventional PT showed significantly greater improvements in heel pain than PT alone after two weeks and four weeks of treatment.
This case series found that 70% of plantar fasciitis patients experienced meaningful improvements in chronic heel pain and foot function after an average of 7 sessions of Graston Technique and daily foot stretching over 3-8 weeks.
How Graston Works for Plantar Fasciitis
First, the targeted friction and pressure applied during Graston or IASTM for plantar fasciitis helps break fascial restrictions and scar tissue apart. This dense, rigid tissue can develop from collagen degeneration and reduced tissue elasticity over time. Research has shown the load from the metal tools can facilitate localized trauma to reboot healing and repair processes.
Second, the stimulation the Graston scraping provides boosts blood circulation in the plantar fascia and surrounding tissues. Increased blood flow helps resolve chronic irritation and helps bring nutrients to the area to help it heal.
Finally, Graston may support remodeling scar fibers in the fascia to restore normal foot biomechanics. The plantar fascia provides the foot's structure and shock absorption. When collagen fibers become damaged and irregular due to overuse, it can cause tightness and microtears. Research has shown that Graston scraping can improve flexibility by realigning the collagen matrix.
In summary, Graston targets the root physical causes of plantar fasciitis - scar tissue, plantar fascia irritation, and scar tissue alignment. By directly treating these tissues, Graston scraping alleviates pain and facilitates healing.
How to Perform Graston for Plantar Fasciitis at Home
While getting Graston therapy from a licensed professional is recommended, some basic self-Graston techniques can benefit plantar fasciitis when performed correctly at home.
The self-Graston technique for plantar fasciitis involves using a handheld stainless steel tool designed for home use. Proper technique is important, as research has shown the pressure and scraping motion provide the microtrauma necessary to stimulate tissue remodeling. Gently glide the beveled edge of the tool over the plantar fascia, applying enough pressure to feel the fascia warming and releasing. Start near the heel and move toward the toes in long strokes. Repeat for 3-5 minutes once or twice per day.
You can watch this video to help you better understand.
What if I don't have a scraping tool?
For a Graston technique at home without tools, a frozen water bottle can be used to massage the plantar fascia. Roll the bottle beneath the arch for compression and gentle self-massage. The cold may also help reduce inflammation. Perform for 5 minutes daily as needed for pain relief.
Graston using a spoon
In addition to specialized tools and frozen water bottles, some people use a metal spoon to perform self-scraping on the plantar fascia at home. A tablespoon with a rounded edge can be rubbed across the plantar fascia to mimic the motions of the Graston technique. The stainless steel applies targeted pressure, while the curved spoon shape conforms to the foot arch. Move the concave side of the spoon in long strokes from heel to toe for 3-5 minutes as needed for pain relief and tissue mobilization. Ensure the skin is lubricated, and do not scrape too aggressively with the metal spoon to avoid skin irritation. While improvised, a spoon can offer a convenient option for basic Graston self-treatment.
Watch this video to understand.
How long and often should scape my plantar fascia?
In terms of frequency, research has shown that daily Graston treatment for 5-10 minutes is typically recommended for plantar fasciitis. After the initial intense sessions to break up scar tissue, less frequent maintenance Graston may be needed. Always allow 48 hours between treatments for the tissue to recover. Consistency is key, so aim to incorporate Graston sessions into your daily schedule.
Can I hurt myself using the graston technique?
When self-administering Graston, it’s important to be cautious of overdoing it. Research has shown that proper Graston technique requires precise directional pressure. Too much can cause tissue damage and inflammation rather than healing. Schedule an appointment with a physical therapist to ensure you are performing self-Graston correctly before making it part of your regular routine.
How long will it take to notice some relief?
You should notice a difference after around 4 weeks. The best way to track if you are getting better is timing how long you can stand or walk without pain. The goal is for you to tolerate either for a longer amount of time before the pain.
Side effects of using graston
Typical side effects include reddening of the skin, bruising, and soreness similar to a deep tissue massage. Some temporary foot swelling may also occur. These effects are usually mild and resolve within 24-48 hours. Stay well hydrated and use ice packs as needed.
What others say about using Graston for plantar fasciitis
What is it like to actually undergo Graston technique for plantar fasciitis? Here is an overview of what to expect. I sifted through forums and reviews so you could here first hand experiences.
most report moderate pain and discomfort during the first few Graston treatments. The pressure and scraping feels rigorous as it breaks down fibrous tissues. However, many patients experience less sensitivity over time as the fascia releases and scar tissue softens.
Person 1: "Deep tissue massage like ART and Graston Technique - I was too cheap to pay $70 a session so I watched a couple of YouTube videos of licensed providers doing the graston technique on patients with PF and basically did the same thing to myself with a wrench and lotion. You could probably buy some tools online like gua sha tools. You will experience some bruising, it's really not bad at all. I did it ~2 times a week for 10 minutes on each foot and pain DRAMATICALLY went down after each session. I have done this for 2 weeks now and I'm almost 100% cured. I'm suspecting my problem was plantar fasciosis and not fasciitis."
Person 2: “That Graston tool hurts like hell, but it really helped my plantar fascia. Foam rolling is also the way to go, concentrating on the bottom of the calves.”
Graston vs. Other Treatments:
How does the Graston technique compare to other common treatments for plantar fasciitis? Here is an overview of some key differences and similarities:
Compared to massage, Graston may provide deeper pressure and tissue release. Massage for plantar fasciitis relies solely on the pressure from the hands to manipulate tissues. In contrast, Graston uses metal tools to reach deeper layers of fascia and scar tissue that cannot be accessed by massage alone.
Stretching and orthotics help elongate and support the plantar fascia to reduce strain. But they do not physically break down scar tissue like Graston scraping.
Corticosteroid injections reduce inflammation for temporary relief. However, they do not address the underlying fibrosis within the fascia that Graston targets.
In summary, while other therapies have merit, Graston provides focused manipulation of the plantar fascia. Research indicates Graston can correct collagen matrix disorganization and structural changes beneath the skin’s surface to resolve persistent pain.
The Best Scraper For Plantar Fasciitis
The Sidekick Eclipse Muscle Scraper stands out as a potentially good option for relieving plantar fasciitis pain due to its high-quality construction and ergonomic design.
Made with durable stainless steel, the scraper is built to last through repeated use. Its patented X-Grip handle allows users to apply targeted pressure to the plantar fascia while minimizing hand strain during treatment.
Additionally, the Sidekick Eclipse Scraper is well-suited for at-home instrument-assisted soft tissue mobilization (IASTM). The kit comes with all necessary accessories, including grip gel and a cleaning cloth, for comprehensive treatment.
Sidekick provides instructional videos on properly using the tools to address foot and ankle issues.
With its professional-level IASTM capabilities tailored for home use, positive reviews, and foot-focused guidance, this scraper contains many features that make it well-suited for alleviating the symptoms of chronic plantar fasciitis when used correctly. Of course, those with medical conditions should still consult a physical therapist or doctor to determine the best individualized treatment plan.
Conclusion
If painful plantar fasciitis has you hobbling, it may be time to try taking treatment into your own hands - literally. As we've discussed, the Graston Technique and its hands-on self-massage approach provides a drug-free way to smooth away scar tissue adhesion and irritation in the plantar fascia.
Clinical studies and real-world reviews show Graston’s proven potential to relieve arch and heel pain when performed properly and consistently. With the right technique using household and online-purchased tools, this DIY treatment can transform your tender feet within weeks.
While speaking to a physical therapist is still recommended, Graston gives you the power to actively combat your plantar fasciitis at home. So don’t let stabbing heel pain slow you down any longer. Equip yourself with a spoon, roller, or handheld scraper and start your journey to fast foot pain relief today.
