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How To Use A Massage Gun To Treat Plantar Fasciitis
- chelsie462
- Sep 16
- 9 min read
This article is a transcribed, edited summary of a video Bob and Brad recorded in September 2024. For the original video, go to https://youtu.be/1fsxze4fL5c
Mike: One of the most important factors when healing plantar fasciitis is actually getting blood flow and circulation to the area.
Brad: Yes, now we are going to show you how you can benefit from using a massage gun. And there's four specific tricks that really make this work well.
Mike: So today, we are talking about plantar fasciitis. What are some of the biggest issues with this, Brad?
Brad: Well, the big thing is to actually increase circulation to the plantar fascia, which is going to help with healing. Anytime you increase circulation and blood flow, healing is actually increased. We're going to show you how to use a massage gun to use it specifically for this problem. Now, historically, it's very common that a therapist will say you can do a self-massage to the plantar fascia right here. And oftentimes you can use your thumbs, you're working that fascia to increase circulation, to loosen that tissue so that it releases tension.
Brad: Now, a key thing is actually not just to massage the plantar fascia, but the calf muscles get tight, and when the calf muscles get tight, they are a direct link or chain connected to the heel, which connects directly to the plantar fascia. So we must relax the plantar fascia area and oftentimes, more importantly, relax the calf muscle.
Mike: I'm feeling this right now. So what we're going to address first is the calf region, and then we'll work our way down to the plantar fascia. We want to massage the calf first using a massage gun. Then we're also going to stretch it. Then we'll get into the plantar fascia, how to massage that, and how to stretch there as well. So I'm just using the C2 Pro Massage Gun here. This one has a heat and cold option setting you can use on it, but you're just going to kind of go into the muscle belly and find the tender areas and gently work around that. You can go on the inside of the calf or the outside of the calf. You can do this in a seated position or lying down, whichever is comfortable for you.
Brad: Yeah, now a lot of massage guns do not have the hot and cold head like this. This is new technology. I would recommend using the round or the ball head because almost all of them have that. And to get into that muscle, you're going to find tight spots. And if they're tight, they're probably a little more tender. So work it if you're using the round head, the big advantage I like and promote with my patients is don't go straight in. Actually, go at an angle. And that can work a cross-friction massage and can help loosen up those muscles without as much pain.
Brad: So you're actually benefiting and making it more enjoyable. Now there is one key, some people, I have one patient right now, who really benefits from working up just below the knee. That's where the gastrocnemius is. The soleus muscle, lower down, is a separate muscle that can also be a big part of it. So make sure you cover from the tendon, the Achilles tendon, all the way up to the knee. Find out where the tight spot is, and there may be more than one. When you're done with it, it should feel tingly, it should feel good. That actually feels really helpful. And you'll know. It's usually three to five minutes. Mike, do you have any other tips before we get down to the plantar area?
Mike: Usually, when I massage my calves, I have a lot of knots in there. I can feel them right now. It's a little uncomfortable. But for me, the longer I do it, the more they relax, and it feels better. So oftentimes I have to start very mild with the massage gun, a softer setting, a softer head. Over time, I could start pressing and get a little more aggressive. I actually squeeze the muscle belly with my hand, and it's a little bit easier to go in there. That's just a personal thing I found.
Brad: Yeah, well, we're glad that you give us personal information. Let's get onto the plantar fascia. I am going to remove my nice, bright red socks and be aware, because my feet are getting old. Once you get 60, you've got all kinds of weird things going on.
Mike: Weird odors, too.
Brad: Yeah, yeah. So let's look at the plantar fascia, on the foot, we have this, it's kind of a little triangular-shaped. It goes from here, and then it connects to the calcaneus, the big bone right here. But oftentimes right in this area, if you push down on that area, it'll make you go "Ow."
Brad: That's the irritated spot. That's the spot we need to relieve tension and increase blood flow. So again, now this one I would use, probably not the heated massage head. If you're doing it, you have to be careful because it's not as forgiving as the soft air head or the round head.
Mike: This feels really good. I'm not going to lie. I've never used a hot massage head on the bottom of my foot. I also don't have plantar fasciitis, so my feet aren't sensitive.
Brad: Yeah.
Mike: So if you're sensitive, be a little cautious.
Brad: And you'll find out. Right away, you start massaging gently. Start on low and work the bottom area of your foot. And you'll find the sensitive area. If it does, you get over the sensitive area, and it makes you go "Ow," stay away from that area. Work around it. And you can go over the calcaneus. You're not going to go directly into it because that's going to be very aggressive and just give you negative results. Sideways with the round head, okay? And if you want, you can get up into the Achilles tendon. Again, work it sideways. Don't go directly in unless it feels good, depending on the individual.
Mike: Now you can also wipe down your massage gun head afterwards because it might stink a little bit if your feet are having odors.
Brad: Speak for yourself. Mine is absolutely void of that situation. Now, when you can get to that area that's tender, it's often the spot when you get out of bed in the morning, oh, you feel it. After it starts to heal, you'll be able to get to that, and then you can massage that area again. I would use the round head, go sideways, so you get a cross-friction massage, which has historically worked very well, and you're just going to work it like shown above. This is feeling really good right now for me. And I'm going to spend a minute or two doing it. And again, when you're done, another thing you would like to do is a gentle, gentle stretch. Do you want to show how you stretch your plantar fascia?
Mike: We'll show the plantar fascia stretch. We neglected the calf stretch. So we'll do that right afterwards.
Brad: Okay, good point.
Mike: What you can do is if you're comfortable sitting in a figure four position, legs crossed like this, it's a lot easier to grab the bottom of your foot. You could certainly do this lying down as well. Lying down?
Brad: Lying, lying, lying. Make sure you get that.
Mike: I'm a liar.
Brad: Yeah.
Mike: Okay. So what you're going to do is simply grab your toes with your hands here. If you can't reach well, you could certainly grab a towel if you want. And you're just going to pull back, extend the toes, keep a nice flat foot here. This is going to stretch the plantar fascia; bending down will relax it more, and this'll get a good stretch. You can just hold this for 30 seconds or so. Do it two to three times.
Brad: Now, I was reading comments as we do, and one of the commenters said, "If you have an injured tissue here on the plantar fascia, why would you stretch it and potentially tear it open and re-injure it?" Very good point. That's why I emphasize gentle stretching. Don't overdo it. If you get pain, eh? Just kind of back off and gently stretch into it. So we're just trying to reorganize the scar tissue so that it heals in the right fashion. So gentle, gentle, gentle. Shall I repeat that three more times?
Mike: Maybe.
Brad: No, I won't. Alright, what do you say?
Mike: I say we show 'em how to do the calf stretch since we forgot that earlier.
Brad: Thank you.
Mike: So you can go up to a wall standing up. A simple way to do it is that the foot I'm stretching is going to go back behind me more. I simply lean forward to try to have good posture and straighten my knee out. I'm going to stretch my calf muscles. Just hold this for 30 seconds or so. You can go longer if it feels comfortable. If you want to try to hit your soleus muscle, the other deeper calf muscle, try to bend your ankle. Again, do the same thing. I have some pretty tight ankles, so I don't get too much motion on this.
Brad: So he's flexing the knee, which immediately flexes or dorsiflexes the ankle, which gets that soleus a little deeper.
Mike: So if I am doing the gastroc muscles, I'm keeping a nice straight leg doing this. Want to hit the soleus a little more? Bend the knee.
Brad: Woo. Nice job. I say you did a good job of explaining there. Now what I'd like to do is talk about, I can't remember what I was going to do. I think we're finishing up here. Make sure you work with these when you're using the massage guns, do the tricks that we talked about. It can make a big difference. And I think we got another video that actually relates.
Brad: Every morning.
Mike: Because most often, when people get out of bed, that's when it's most problematic.
Brad: Yeah. As a matter of fact, my wife, I shouldn't laugh. But she just started developing symptoms. She got out of bed this morning. "Oh, it hurts." And I thought, "Your ankle?" "No, it's right there." And I said, "You have plantar fasciitis." But I didn't laugh. I didn't.
Mike: Sure. He is laughing now.
Brad: No. I'm going to help my wife get through her plantar fasciitis quicker. I hope she didn't see this episode. Goodbye. Goodbye. We're rambling.
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