Trigger ball – An alternative to regular massage

Using a massage ball to release your plantar fascia 

Plantar fasciitis is one of the most common conditions we see here at FNQ Podiatry and Orthotics Cairns. Anybody who has experienced this condition knows just how painful, debilitating and slow to recover it can be. While there are numerous treatment options available, myofascial release through the plantar foot is a highly effective adjunctive therapy which we encourage all our patients to participate in. 

Trigger points or ‘knots’ are a significant cause of pain within our bodies and the use of self massage techniques can be not only extremely beneficial but also down right satisfying. There are many weird and wonderful myofascial release tools, however for the plantar fascia specifically, we recommend the use of a trigger ball. Trigger balls come in a variety of styles, densities and sizes and there are no hard and fast rules as to which you should use under your feet. In saying this, we do recommend that if you can tolerate the pressure, a ball with spikes is highly beneficial in promoting blood flow to the region and releasing triggers. 

There are a few key points to take into consideration when releasing your plantar foot.

  • Start in a seated position rather then standing – this will allow you to control the pressure to your tolerance 
  • Massage along the whole sole of your foot. The plantar fascia does extend from your heel to your forefoot. 
  • When you feel a trigger point, spend some time focused on that one spot. It may not happen immediately but over time you will notice a release at this point. 
  • Rolling over the most tender area in your heel is beneficial to promote blood flow, however as this is the area of injury, be careful as to how much pressure you apply. Stay well within your tolerance level. 

If you are suffering from lower limb or foot pain give our friendly team a call today on 4045 5749 to book your initial FNQ Podiatry and Orthotics consultation.



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