fascia- Equipment
- Hands
- Position
- seated
- Pacing
- Brief contact, adjusted to comfort
The setup & movement
- Sit and rest one foot on the opposite knee, if comfortable.
- With your thumb, make gentle circles around the soft heel area.
- Glide toward the middle of the arch and back, adjusting pressure to comfort.
Keep it comfortableAvoid broken skin and painful bony points. Stop if symptoms increase; unexplained heel pain or reduced sensation needs individual advice. Stop for sharp pain, numbness, tingling, or worsening symptoms.
What this guide establishes
Paraphrased from Bexley NHS patient instructions; frequency and duration are not presented as a universal prescription.
Start with controllable contact. A suggested duration is not a requirement to continue through discomfort. If you have an injury or a condition that changes whether massage is appropriate, ask a qualified clinician first.
Sources & further reading
Bexley MSK / Oxleas NHS — Plantar fasciitis ↗Source-linked educational summary · Updated November 8, 2026 · No individual clinician review