Heel pain is often caused by “tense muscles and fasciae” as well as trigger points on the foot – and the lower leg muscles.
When you loosen these fascial structures and eliminate the trigger points, you can usually alleviate your pain and often, actually get rid of it for the long-term.
In just a few moments, I will be leading you through an easy, yet very effective self-massage. You will be working on the muscles responsible for the problem and loosening the fasciae.
All that you need is a massage ball and your hands.
First, a few important points before we begin with the massage:
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Muscles: Abductor hallucis & quadratus plantae – fasciae: plantar fasciae
You will be amazed at what a relaxing effect a self-massage in this region has.
I personally don’t have any problems with my feet or have pain in my heels, but in the course of my own training, I often work this region.
I am always amazed at how relaxed the sole of my foot and my leg feels afterward.
So, let’s get started. I recommend using a massage ball for this region. The zones to be massaged are to be found in the rear half of the sole of your foot.
At this stage, I would like to present you with two massage possibilities for the sole of your feet.
Begin rather cautiously and observe how your body and the pain in your heel react to the massage.
Spread the massage out over days and weeks, taking the time necessary to cover your entire foot.
Attention: If you are suffering from plantar fasciitis, make sure to start slowly and carefully, and observe how your body reacts to the massage. In this case, less is more and persistence is the key to success!
Muscles: Soleus & tibialis posterior
The soleus and tibialis posterior are muscles of your calf. They are directly connected to the heel or foot bones via their tendons.
As such, they naturally have an influence on the tension relationships of these structures.
Both of these muscles can be the cause of heel pain due to tension, or the presence of trigger points.
For this massage, I recommend using a foam roller or your hands.