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March 01, 2022 3 min read

Football players, just like the Rangers FC, experience a lot of strain on their feet and legs and may develop plantar fasciitis. It can be painful and keep a player off the field unless it's identified and treated effectively.

MASSAGE GUN

The Recovapro line of recovery tools can aid in the repair of soft tissue injuries. It can be an excellent addition to the widely used treatment for plantar fasciitis so that you can get through the healing process fast and effectively.

ON PLANTAR FASCIA:

Deep friction massage of the plantar fascia in combination with calf stretching has been shown to help relieve plantar fasciitis symptoms. The cross-fibre technique helps break down scar tissue or adhesions and remodel the newly formed tissues into more flexible, pliable, functional, and healthy soft tissues.

Using the Recovapro Massage Gun:

  • The foot is initially bent up to stretch the plantar fascia.
  • Using the round head attachment at level 1 to 2 intensity, a cross-fibre technique is applied by moving the gun from side to side along the length of the fascia.
  • The massage gun is kept still at all tender spots to apply sustained pressure and taken off once relief is felt.
  • Finish the fascia workup in 30 seconds.

Using the RecovaBall:

  • In sitting or while holding onto something for balance, rest your foot on top of the RecovaBall.
  • Gradually apply pressure on the ball as you roll your sole across, going from the base of the heel to the ball of your foot. Roll up and down.
  • Also, apply pressure while rolling side to side.

ON CALF MUSCLES AND ACHILLES TENDON:

A strong association between gastrocnemius tightness and the severity of heel pain in plantar fasciitis has been demonstrated. Deep tissue massage of the calf muscles helps relax these muscles to reduce referred pain.

Using the Recovapro Massage Gun:

Apply slow but deep cross-fibre on the calf muscles using the ball or power-head attachment at the desired intensity. Alternatively, use longitudinal stroking by moving up and down the calf.

  • The gun is held for a few seconds at all tender spots and released once pain relief is felt.
  • Move the gun towards the Achilles tendon and apply a few strokes on both sides longitudinally.
  • Work the area for 30 seconds.

Using the RecovaBall:

  • Lie on the floor with the knee of the target leg straight and the opposite bent with the foot flat on the floor.
  • Place the RecovaBall under your calf.
  • Push your body up through both hands and roll your calf against the RecovaBall.
  • If you find a tender spot, keep the RecovaBall under it and stay there for a while until a release is felt. You may move your ankle up towards you to stretch your calf while applying for a self-myofascial release.
  • For added pressure, place your other leg on top of your affected leg.

STRETCHING EXERCISES FOR PLANTAR FASCIITIS

Plantar Fascia Stretch

Plantar fascia-specific stretching exercise is an effective treatment of plantar fasciitis. The stretch is performed by grasping the toes and pulling them up towards the body. The position is held for 30 seconds and repeated three times.

Calf Muscle Stretching

The patient stands facing a wall with both hands stretched out. The unaffected leg is brought forward with the knee bent while the targeted leg is taken backwards with the knee kept extended. The patient leans forward while keeping both heels fixed on the ground throughout the stretch until a maximal stretch is felt in the calf. The stretch is held for 20 seconds and repeated five times.


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