Unlock Your Full Potential with Recovapro Lite



November 29, 2019 4 min read

Bothered by heel pain upon waking up in the morning when you’re lying down in bed? Or notice heel discomfort when you take your first steps out of bed? It might be because of plantar fasciitis.

Plantar fasciitis is the inflammation of the plantar fascia at the bottom of your foot that runs from your heel bone to the base of your toes. It is a common condition that affects the heel area and can occur in one or both feet, along with swelling in severe conditions. Without proper treatment, heel pain may get worse.


The plantar fascia is the thick soft tissue fiber that supports the arch on the bottom of the foot. It runs from the heel bone going forward to the base of each toe. The plantar fascia helps to support the long arch of the foot by acting as a tie-rod, where it undergoes tension when the foot bears weight, similar to a string on a bow.

When the foot is on the ground, a large amount of force from the bodyweight is on the plantar fascia. This can lead to stress on the fascia where it attaches to your heel bone, the calcaneus. Small tears of the fascia lead to heel pain.

The plantar fascia is vital for standing, walking, and supporting the weight of the body.


The main symptom of plantar fasciitis is heel pain over the inner aspect of the heel where the fascia attaches to the heel bone. The pain onset is gradual and may also occur in the arch area of the foot. Occasionally, the pain can be sudden, occurring after missing a step or after jumping from a height. 

  • The pain is worse in the morning (first-step pain) or after periods of inactivity. It diminishes during exercise but returns after stopping.
  • Heel pain can become worse with prolonged or vigorous activity.
  • Tenderness over the medial border of the heel bone on the underside of the foot.
  • The tightness of the Achilles tendon is observed in many cases.
  • A heel spur may develop due to chronic pulling of the plantar fascia off the heel bone.
  • Difficult raising your toes off the floor.


  • Rest and give your feet enough time to recover.
  • Icing the area can reduce inflammation in the early stage of the injury.
  • Physical therapy for pain management, stretching of fascia and Achilles tendon, and strengthening of leg muscles.
  • Non-steroidal anti-inflammatories (NSAIDs) as pain medications.
  • Wear shoes that provide arch and heel support, shock absorption, and cushioning.
  • Night splints to stretch the calves and feet while asleep.
  • Massaging your feet helps in relieving the pain from plantar fasciitis.


Plantar fasciitis is a repetitive strain injury to the fascia on the underside of the foot, and massage therapy has been a helpful treatment for relieving this strain. In particular, deep tissue massage is the technique of choice for heel pain caused by plantar fasciitis.

Deep tissue massage is helpful because it loosens the tendons, ligaments, and fascia that have become painfully tight over time. Also, it breaks up the scar tissue caused by chronic inflammation.


The Recovapro massage gun is an absolute recommendation. Plantar fasciitis is a frustrating condition to deal with, and the Recovapro massage gun is extremely efficient in relieving pain and countering the effects of heel injuries like plantar fasciitis. The vibrations can soothe foot pains and ease the tension at the heel. It increases blood circulation, aiding in fast recovery.

Recovapro massage gun can be calibrated from a low intensity that releases tension in the fascia to a high one that breaks scar tissue formed due to the persistence of tightness of related musculatures.

Recovapro massage
  • Using the round head attachment, lightly stroke your sole in a circular motion to roll out the plantar fascia, starting from the ball of the foot going to the heel. You may massage the sole lengthwise along the plantar fascia. Start at the lowest intensity and gradually increase once it’s tolerable but does not cause so much pain.
  • Direct the gun onto the spot of the heel pain and massage in a circular motion. Massage the area for 30 seconds.
  • Move to the calf muscles. Also with the round head attachment, stroke the calf muscle from the Achilles tendon going up. You may want to concentrate on the tendon by stroking its length on either side.
  • Finish by light stroking of the sole for another 30 seconds.
  • Do this self-massage barefoot or with stocking twice a day for 1 to 3 minutes at a time. 
  • It is advised to stretch the Achilles tendon and plantar fascia after massage sessions. With your fingers over the base of your toes, pull your toes back toward your shin until feeling a comfortable stretch in the arch of your foot. Hold 15 seconds and repeat 3 times.

NOTE:The feet have decreased blood flow due to their distance from the heart. Massaging the feet 3 to 5 minutes a day with a Recovapro massage gun can improve circulation in people with plantar fasciitis, aiding recovery. DO NOT OVERDO IT. Give yourself some time between massages.