TREAT PLANTAR FASCIITIS WITH MASSAGE, STRETCHING, AND RECOVAPRO!!!

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

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

ON PLANTAR FASCIA:

Deep friction massage of the plantar fascia in combination of calf stretching has been shown to help relieve the symptoms of plantar fasciitis. Cross-fiber technique helps breakdown scar tissue or adhesions and remodel the newly formed tissues into more flexible, pliable, and functional, 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-fiber technique is the applied by moving 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 a relief is felt.
• Finish the fascia workup in 30 seconds.

Using the RecovaBall:

• In sitting or while holding on something for balance, rest your foot on top of the RecovaBall.
• Gradually apply pressure to the foot on the ball as you roll your sole across, going from the base of the heel and up 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-fiber on the calf muscles using the ball or power-head attachment at a desired intensity. Alternatively, use longitudinal stroking by moving up and down the calf.

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

Using the RecovaBall:

• Lie on the floor with the knee of your target leg straight while the opposite bent with 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 directly underneath 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 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 toward 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 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.