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How to use a massage gun on your feet.
Percussion massage on the sole of the foot is a fabulous way to relieve sore feet and to relax overworked foot muscles. While we are on our feet all day the muscles that support the arch and keep us balanced are working hard, and they can really let us know about it by the end of the day. Poor footwear choices can add to the discomfort. The sweet relief of using a massager can be bliss to the foot weary, but there are pitfalls to be aware of with these massage guns.
Where to concentrate the massager
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Arch
Percussion increases blood flow through muscles, and the vibration effect stimulates proprioceptors (movement receptors) which can tell the brain to relax the muscles in the area. The area to concentrate the massage gun is underneath the arch of the foot, using the foam ball head or the hollow head.
Only use the massager at half speed and make sure you don’t press hard. One minute each foot should be plenty—it is easy to overdo. Stop if anything hurts. You’ll likely feel a light tingling sensation for a minute or so after you stop, which is fine.
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Base of the toes
Next, move on to the base of the toes… on all of the toes with the exception of the ball of the foot at the base of the big toe which is too sensitive to use a massager on. To work on this area safely, cup your other hand around the back of the toes and draw them forward so the base of each toe doesn’t protrude so much, and use very gentle force.
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Heel
The heel is sensitive and doesn’t have a lot of soft tissue covering it so if you want to work on this area you need to use the foam ball on its side to minimise impact.
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Calves
Calf tension increases foot pressure so a gentle massage of the calves—with the foam ball on its side or very gently—can be effective.
Where to avoid using the massager
The sides of the feet contain important nerves, so avoid this area. The back of the heel can be bruised easily too so avoid the heel too.
For Plantar Fasciitis
Massagers can be very helpful to help increase the blood flow to the plantar fascia to help it heal, so if you have plantar fasciitis a massager can work wonders, but make sure you test it by doing it very gently the first day just in case the fascia is too inflamed to work on. I have a video that explains treatment for Plantar Fasciitis.
