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 damaged tissue. I used a massage ball under my foot — it got worse for 2 weeks. I also did daily cream massage every morning for 4 years — completely useless. Even gentle pressure hurt. The tissue simply shouldn't have been touched.
⚠️ Your foot is part of the problem, but the real key is tight Achilles tendons, calves, and thigh muscles. Instead of massaging your foot, stretch from Achilles to calves to thighs.