What is Plantar Fasciitis?
If you’ve ever stepped out of bed and felt a stabbing pain in your heel or arch, you might be dealing with plantar fasciitis. It’s one of the most common causes of foot pain, and while it can be stubborn, massage can help ease the tension and speed up recovery.
What is plantar fasciitis?
Plantar fasciitis happens when the thick band of connective tissue along the bottom of your foot becomes inflamed. This fascia helps support your arch and absorbs shock when you walk. Repeated strain—like standing for long hours, wearing unsupportive shoes, or tight calves—can create tiny tears that lead to pain and stiffness.
What it feels like:
Sharp heel pain, especially in the morning
Aching in the arch after walking or standing
Tightness in your calves or Achilles
How massage helps:
Addresses restrictions higher up the chain—including glutes and deep spinal muscles that influence gait and lower limb mechanics
Softens calf and lower leg muscles that pull on the heel
Releases tension in the deep stabilizing muscles like the soleus
Improves blood flow to support healing
Addresses the root causes upstream, rather than overworking the sensitive arch directly
What to expect in a session:
Work on your soleus—the deep calf muscle that hides behind your shin bone and plays a big role in foot mechanics
Calf and Achilles release to reduce pull on the plantar fascia
We rarely work directly on the arch—because in most cases, the plantar fascia is the victim, not the culprit
Gentle mobilization of the ankle and foot to encourage healthy movement
Other ways to support your healing:
Roll out your calves while still in bed before standing up—this helps reduce that first-step pain
Wear supportive shoes with good arch support
Stretch your calves and arches daily
Avoid walking barefoot on hard surfaces
Use a lacrosse ball or frozen water bottle to gently mobilize the tissue—but don’t overwork your arch
Plantar fasciitis can feel frustrating, but it’s not forever. With consistent care and smart bodywork, your feet can feel light, springy, and pain-free again.
