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8 Best Self-Massage Tips for Relieving Foot Pain

Chiappetta Shoes

Collaboration | Doctors of PT

Not only does Chiappetta Shoes want to solve your foot pain with the products from our store, but also in your own home. That’s why we partnered with Doctors of Physical Therapy to give you the best tips to help relieve foot pain in your own home. Every month, the #DPTRed Doctors of Physical Therapy Team will share tips, tricks, and answer your questions making sure you move and groove as best you can! We hope these helpful tips will give your feet some relief.

Let’s discuss some self-massage techniques and a few tips to keep in mind when performing a self-massage...

1) Use light force progressing to deeper force. It will feel uncomfortable and that is normal. The discomfort should not be more than a 6/10 on a 0 to 10 scale, where 0 means you have no pain at all and 10 means you should be heading to the emergency room. (1) Find the happy medium between “no pain, no gain” and “well now you are just doing nothing.”

2) Find the most tender area (1). This is usually the uncomfortable part. If it is uncomfortable, there is usually a dysfunction that needs to be addressed!

3) Hold or massage for 90-120 seconds or between 1-2 minutes (1). It is important to work the tissues long enough to create sustainable change.

4) Perform 1-2 times per day (1). Ideally, this is once in the morning and once in the evening. Morning release CNA work out stiffness occurring through the night and evening work can address the accumulation of activity from the day.

5) Do not actively contract the muscles you are trying to massage (1). Massaging relaxed muscles is best!

Tools you can use:

A. Small ball

B. Frozen water bottle

C. Yourself

Below are some self-massage techniques that can help relieve foot pain.

1) Use a small ball such as a tennis ball, lacrosse ball, or golf ball. Position yourself in sitting with your feet on the ground. Place the small ball along the bottom of your foot and slowly move it from your heel towards your toes. Once you notice tightness, relax into the ball and stay in that position for 1-2 minutes or until a release is felt. (1)

2) Using a frozen water bottle is a great way to massage your feet while icing at the same time! Position yourself sitting in a chair. Place the frozen water bottle along the bottom of your foot and slowly move it from your heel towards your toes for 1-2 minutes. (1)

3) You can also try using your hands to massage your muscles. Position yourself in sitting with the ankle of one leg resting on the knee of the opposite leg. Using your fingertips, touch between your heel and your toe until the tension is felt. Once the restriction is found, press into the tight muscle. Stay in that position for 1-2 minutes or until a release is felt. (1)

4) In addition to using massage for achy feet, stretching the muscles in your legs is another great way to get relief.  Remember, stretching should never cause or increase pain and should always feel comfortable.

5) Be sure to gently stretch tight, sore muscles. Hold each stretch for 30 seconds and repeat each stretch 3 times. Make sure to do both legs.

We hope these tips and tricks will help solve some of your foot pain. Stay Tuned for our next blog where we answer the question: Yes, self-massage and stretching are wonderful ways to soothe aching feet before and after work, but what can you do to help ease foot pain while you are working?