top of page

Bob and Brad Hand Massager


Bob and Brad Air 2 Massage Gun


Bob and Brad's Pull Up System


Bob & Brad Booyah Stik


Bob & Brad Knee Glide


Bob and Brad C2 Massage Gun


Bob and Brad Q2 Mini Massage Gun


Bob and Brad Resistance Tube Bands Set for Workout


Plantar Fasciitis? How to Heal with Massage

What is Plantar Fasciitis? The Plantar Fascia is made up of three thick flat, fibrous bands on the bottom of your foot. These three bands help form the arch of your foot. With Plantar Fasciitis you may have sustained some micro tears in the band or bands. The microtears result in inflammation of the Plantar Fascia. “Itis” refers to inflammation. Hence the name Plantar Fasciitis. The Plantar Fascia bands have a poor blood supply and generally do not heal quickly.

The telltale sign of Plantar Fasciitis is pain after rest. For example, it is typical for you to wake up in the morning and have no pain in your foot until you attempt to take a few steps. Then the arch pain re-emerges. The belief is that you have sustained some micro-tears in the Plantar Fascia (a thick, flat, fibrous band on the bottom of your foot). While sleeping, or after sitting in a chair or car too long, the fascia begins to half heal. Then you step on your foot and basically retear the band.

So, you need to do the following exercises BEFORE you get out of bed and BEFORE you stand up again from sitting. If you do not have time to do all of them, try to do the first one or two.

1. Arch Stretch: Place your affected foot on the opposite knee. Take your shoe off and grab all your toes with one hand and cup your heel with the other. Pull your toes and ankle toward your shin. Do not stretch it into feeling pain (just bump into the pain). Repeat 5x as you hold for 20 seconds

2. Arch massage: Use your knuckles or your thumbs to massage the arch of your foot. You can massage in a circular fashion. You can also do a splaying massage-start with both thumbs side by side and press into the arch as you separate the thumbs-repeat. Avoid massaging areas of the arch that are too tender or sore. Instead, massage around the tender or sore area. Massage for 1-2 minutes. Alternative: Use a massage gun and massage longer and more often (throughout the day).

3. Put on a pair of shoes or sandals with good arch support BEFORE you get out of bed. If you get up in the middle of the night you should also put on shoes or sandals with good arch support before going to the bathroom. Do not walk barefoot or stocking foot at any time.

Do the following later in the Day:

1. Stretch and massage your calf (ball or massage gun)

2. Stretch and massage the shin muscles. (Use ball or massage gun)

3. Pin down the Achilles tendon and bend and extend the foot. (Use both hands)

This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here:

Bob & Brad's Massage Guns

C2 Massage Gun (US), Q2 Mini Massage Gun (US), T2 Massage Gun X6 PRO Massage Gun with Stainless Steel Head, EM-19 Massage Gun

Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.


Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time


Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.


Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.


Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.


Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.


Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!


Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?

Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.


Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.


Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.


Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.


Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!


Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

bottom of page