USING MASSAGE TO RELIEVE ARCH PAIN IN THE FOOT

As an ostheopath in the sport community, I come across all types of conditions.

In this article, we will treat a pain common among runners: arch pain or plantar fasciitis

1/ BRIEF OUTLINE OF PLANTAR FASCIA

Plantar fascia is a complex: of tendons, nerves and muscles forming a thick band of tissue that runs across the bottom of the foot.

This fascia includes three structural components (a medial, lateral and central component) running from the toes to the heel. It has several functions:

- Support function: thanks to its rigidity, the fascia supports the medial arch of the foot. It absorbs shocks during the contact and heel-off phases of the gait.

- Propulsion function: it acts as a spring, releasing the energy stored during ground contact.

- Cushioning function: its flexibility allows it to absorb the weight of the body without rupturing.

- Balance and stabilisation function:

2/ WHAT ARE THE CAUSES OF THIS PAIN?

Here are the most common causes:

- The ankle collapses inwards when walking (pronator stride)

- High arches

- Running on overly hard surfaces

- Wearing unsuitable shoes

- Running with poor technique, downhill or on the forefoot

- Obstruction at the foot or ankle area

 

Your foot shape may cause the onset of foot arch pain: flat feet, high arches and inadequate footwear are all additional sources of tension for your foot arches.

Foot arch pain is a condition which must not be overlooked. After all, your feet are the base of your body…

 

3/ THINGS YOU CAN DO TO OVERCOME THE PAIN

Massage your foot with a massage ball. It may be painful, but reassure yourself with the thought that it is doing you good. Massage yourself with the ball for 3 to 4 minutes to optimise deep massage. Do it from a standing position, varying the weight that you place on the foot. You can do it at least 3 times a week and after each training session. The massage will help to relax muscles and nerves, stimulate blood and lymph circulation, eliminate toxins and enhance proprioception.  I find this technique convenient and easy to perform.    In conclusion The arch of your foot is a natural shock absorber that must be protected. A simple exercise you can do is to massage the arch of your foot to prevent injury and pain during physical exercise. You should notice some relief from the very first days of use. Otherwise, we recommend consulting your doctor, physiotherapist or osteopath.

corentin fradier

Corentin

 

Sports osteopath in Villeneuve-lez-Avignon in the French department of Gard and sales assistant in the running section of Le Pontet Decathlon store. I like to combine my work with my passion for sport.

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