What NOT to do
Excessive Foot Massage
You'll find lots of advice online saying massage is good for plantar fasciitis. But in my experience, excessive foot massage actually made the inflammation worse.
Why Does It Get Worse?
The plantar fascia already has micro-tears. Strong massage further irritates the damaged tissue. Rolling with a golf ball or hard object is especially risky.
⚠️ The root cause is NOT your foot — it's tight calf and thigh muscles. Instead of massaging your foot, stretch your calves.