Is Massage Good for Plantar Fasciitis? What the Evidence (and Experience) Says

Waking up with heel pain that feels like you’re stepping on glass?

You’re not alone. Plantar fasciitis is one of the most common—and frustrating—foot issues we see at the clinic. And one of the most common questions we hear is:

“Is massage good for plantar fasciitis?”

Short answer? Yes—but only when used the right way.

Let’s break it down.

What Is Plantar Fasciitis?

Plantar fasciitis is irritation or degeneration of the thick band of fascia that runs along the bottom of your foot—from your heel to your toes.

It’s usually caused by:

• Repetitive stress and overuse

• Weak or underactive foot muscles

• Tight calves or Achilles

• Stiff ankle or poor gait mechanics

• Supportive shoes that ironically weaken your feet

You’ll usually feel it:

• First thing in the morning (classic sign)

• After sitting or standing for long periods

• After walking or running—especially if your body’s not moving efficiently

Is Massage Good for Plantar Fasciitis?

Yes—massage can absolutely help manage and reduce plantar fasciitis pain.

Here’s how:

• Increases circulation to the fascia and surrounding tissues

• Reduces muscle and fascial tension pulling on the heel

• Modulates pain signals through the nervous system

• Helps restore elasticity to tight, stuck tissues

But here’s the catch: Massage is a piece of the solution—not the full fix.

Best Massage Techniques for Plantar Fasciitis Relief

We’ve seen what works—and what doesn’t. Here’s what helps:

1. Trigger Point Work in the Arch

• Gentle, targeted pressure using thumbs or a ball

• Focus on the inside edge of the heel and mid-arch

2. Calf Massage (Gastroc & Soleus)

• Tight calves often pull directly on the plantar fascia

• Loosening them reduces strain on the foot

3. Manual Fascial Release

• Hands-on work from heel to forefoot

• Restore glide in the tissue and improve elasticity

4. Dry Needling (if appropriate)

• Target chronic tension in calf and foot musculature

5. Ball Rolling (with caution)

• Use a lacrosse or trigger ball under foot for 1–2 mins per day

• Don’t overdo it—aggressive rolling can inflame already sensitive tissue

Why Massage Alone Won’t Fix It

Here’s the honest truth: Massage will help reduce pain—but it won’t stop it from coming back.

If you don’t:

• Fix faulty foot mechanics

• Strengthen the arch and surrounding stabilisers

• Improve load tolerance in your posterior chain

...you’re going to keep chasing short-term relief.

How We Treat Plantar Fasciitis at Melbourne Soft Tissue Therapy

We combine targeted treatment with long-term strategy.

Here’s what your plan includes:

• Thorough assessment to confirm the true cause

• Myotherapy + deep tissue work on the foot, calves, and hamstrings

• Foot mobilisation to restore movement

• Trigger point therapy and dry needling (if needed)

• Progressive loading with Stride Strong: our 28-day foot rehab program

This isn’t just symptom relief—it’s rehab that actually works.

Final Word

Is massage good for plantar fasciitis? Yes—but only if it’s part of a bigger picture.

You can’t rub your way out of chronic foot pain. But when used alongside strength, mobility, and smarter movement—it’s a powerful piece of the puzzle.

📢 Ready to Stop Waking Up in Pain?

We don’t just massage your plantar fascia—we fix what’s causing it to scream in the first place.

👉 Book your session at Melbourne Soft Tissue Therapy today, and let’s rebuild your feet from the ground up.

Book Now