How to Massage your Feet (and prevent Plantar Fasciitis) when you Hike and Backpack

Disclaimer: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

As she trudged up the steep mountain trail, Maria couldn't help but wince with each step. She had been hiking for hours and her feet throbbed. She had planned this trip for weeks, but now she was starting to wonder if she would be able to make it to the top. She had never experienced a foot problem like this before and wasn't sure what was causing it. As she took a break to rest her weary feet, she realized that she might have plantar fasciitis, a painful condition that affects hikers, backpackers, and many other athletes. She knew she needed to take action to manage the pain and continue her hike, but she wasn't sure where to start.

What is Plantar Fasciitis?

Plantar fasciitis is a common condition that causes pain in the foot and heel. It is often caused by overuse or strain on the plantar fascia, a band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. Hikers and backpackers can be at risk for this painful condition due to the repetitive impact of walking on rough or uneven terrain, carrying a heavy pack, or wearing improperly fitting or inadequate footwear.

These activities can put strain on the soft tissue and lead to the development of plantar fasciitis. The condition can make it difficult to walk or hike comfortably, which can affect a person's ability to enjoy outdoor activities and may even lead to the need to cut a hike short or take time off from hiking to recover.

Symptoms of Plantar Fasciitis

Symptoms of plantar fasciitis may include:

• Bottom of foot / heel pain and stiffness
• Pain that is worse first thing in the morning or after long periods of standing or sitting
• Pain that improves with movement but worsens with prolonged standing or walking
• Swelling, tenderness, or tightness in the heel or arch
• Difficulty walking or standing comfortably
• Heel pain that radiates into the toes or up the leg
• A sharp or stabbing pain in the heel
• A visible bump or knot on the heel or arch of the foot

Plantar Fasciitis Treatment

Treatment for plantar fasciitis usually involves a combination of techniques, including rest, cold therapy, stretching exercises, and wearing supportive shoes. In more severe cases, a doctor may recommend physical therapy or orthotic inserts for the shoes.

1. Resting the foot and avoiding activities that strain the sole of the foot, such as running or jumping.
2. Stretching the foot and calf muscles regularly to improve flexibility and range of motion.
3. Using an ice pack or frozen water bottle to reduce inflammation.
4. Taking over-the-counter pain medication, such as ibuprofen or acetaminophen, to help manage pain and swelling.
5. Wearing supportive shoes with good arch support and a cushioned sole to help distribute weight evenly across the foot.
6. Using orthotic inserts or arch supports in the shoes to provide additional support.
7. Deep tissue foot massage by a massage therapist, who will use slow, firm strokes on the sole of the foot to target the deeper layers of muscle and connective tissue. In addition, deep tissue massage can help to improve blood flow and reduce inflammation in the foot, which can aid in the healing process.
8. Massaging with a golf ball or tennis ball by rolling it under the foot, from heel to toes.

Plantar Fasciitis Massage Techniques

Self massage can be beneficial for plantar fasciitis because it can help to stretch and loosen the plantar fascia, the band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. This can help to reduce pain and stiffness in the heel and bottom of the foot and can improve flexibility and range of motion.

Massage can also help to improve circulation in the foot, which can aid in the healing process and help to reduce inflammation. In addition, massage can help to relax the muscles in the foot, which can alleviate tension and reduce the risk of further strain or injury.

But what do you do when you're out in the backcountry and don't have the ability to call on your local massage therapist for a deep tissue massage?

Massage to the rescue

Luckily, Maria's hiking partner had packed two massage balls in her hiking backpack, one small, and one slightly larger. Maria wasn't sure which one to use to massage for plantar fasciitis, so she decided to try both and see which one felt more effective. She started with the smaller ball, rolling it under her foot and applying gentle pressure to her foot for 2 minutes. She could feel the ball working to stretch and loosen the plantar fascia, and the pain in her foot began to ease. She then tried self massage with the larger ball and found that it provided a deeper and more intense stretch of the plantar fascia. In the end, she decided to use the larger ball for her plantar fasciitis because she felt that it was more effective at relieving her pain and stiffness.

Choosing the best plantar fasciitis massage ball

If you are looking for a massage ball to help with plantar fasciitis, it's important to choose one that is the right size and firmness for your specific needs. A ball that is too hard may be too painful to use, while a ball that is too soft may not provide enough pressure to effectively massage the affected area. It may be helpful to try out a few different options to find the one that works best for you. In general, a massage ball that is about the size of a tennis or a golf ball, and has a medium to firm level of firmness is a good option for most people with plantar fasciitis.

Using a golf ball-sized massage ball

A golf ball-sized massage tool can be a good tool for relieving pain and stiffness associated with plantar fasciitis. Its small size allows it to target the specific areas of the foot where the plantar fascia is located, such as the heel and the arch of the foot. By using a tool to massage these areas, a person can help to stretch and loosen the plantar fascia, reducing pain and increasing flexibility. The ball's firmness and texture can also help to stimulate blood flow and improve circulation in the foot, further aiding in the recovery from plantar fasciitis.

Using a tennis ball-sized massage ball

A tennis ball-sized massage tool is a good option for people with plantar fasciitis because it is small enough to fit under the arch of the foot, allowing you to apply pressure directly to the affected area. This size of massage ball is also versatile, as it can be used for other muscle and tissue areas. A tennis ball is a common household item, so it is easily accessible and inexpensive. Of course, it's important to choose a ball that is the right firmness for your needs, as one that is too hard or too soft may not be effective.

What steps do I take to use a massage ball on my feet?

To use a massage ball on your feet, follow these techniques:

1. Sit in a comfortable position with your feet flat on the ground.
2. Place the massage ball under one foot, applying gentle pressure with your body weight.
3. Use the ball to massage the area in a circular motion, or roll it back and forth over the muscle, from toe to heel.
4. Repeat this process on the other foot.
5. Spend a few minutes massaging each foot, applying more or less pressure as needed to relieve tension and improve circulation in the area.

It's important to listen to your body and only use a level of pressure that is comfortable and not painful. If you experience any pain or discomfort while using the massage ball, stop immediately and consult with a medical professional. They can help you determine the best way to use a massage ball to treat your specific condition.

Besides my feet, how else can I use a massage ball?

A massage ball can be used for many different purposes, not just massaging the feet and heel. For example, it can be used to self massage the shoulders, upper back, hips, and calf. You can also use it to roll out the muscles in your arms and legs.

To use it on these areas, simply place the ball on the muscle and apply pressure with your body weight. You can use the ball to massage the area in a circular motion for 2 minutes or roll it back and forth over the muscle. This can help to relieve tension and improve circulation in the area. Keep in mind that the level of pressure you use should be comfortable and not painful.

Final thoughts

Maria's actions during her hike are considered self-care because they involved taking steps to prevent and manage discomfort. She paid attention to her physical and emotional well-being and took steps to improve her health and happiness. By treating herself and performing self-care, Maria was able to continue her hike and enjoy the outdoors without being in discomfort.

Consult with a doctor or physical therapist if you have any questions about whether your plantar fasciitis pain or muscle pain in other parts of your body can be treated with massage ball techniques.