How to use a massage gun for plantar fasciitis

Plantar fasciitis is a common source of foot and heel pain that can make daily movements like walking feel uncomfortable. It happens when there is inflammation of the thick band of tissue (the plantar fascia) that runs along the bottom of your foot. Plantar fasciitis often shows up when your body is adjusting to new or increased activity levels. “If you’re starting a new exercise routine or ramping up physical activity, the soft tissues in your foot may need a little extra support,” says Kim Anderson, PT, DPT, a Hinge Health physical therapist. 

While plantar fasciitis usually resolves on its own with time, there’s a lot you can do at home to help your body recover — especially gentle movement. Tools like massage guns can also help with plantar fasciitis. Massage guns work by stimulating the tissue in your foot and surrounding muscles, which helps boost circulation, reduce inflammation, and ease tension so it’s easier to move. 

Here, Hinge Health physical therapists share tips on how to use a massage gun for plantar fasciitis, plus how this tool can support your recovery and help prevent future discomfort.

What is a massage gun? 

A massage gun is a handheld device that uses percussive therapy, or fast, repetitive pressure and vibrations, to boost circulation and stimulate muscle tissue. 

Massage guns can offer at-home relief, similar to what you might expect during a traditional massage. But instead of having a massage therapist work out your muscle knots with their hands, you can adjust the pressure and speed of a massage gun to provide a similar experience.

Massage guns often come with a range of different attachments, or heads, to help treat different parts of the body. For example, a big, round attachment may help you target more surface area on your back, glutes, or thighs whereas a small, pointy attachment can help address smaller muscle groups (including the muscles in your feet). 

A massage gun can be used whenever you need relief, but people often use them before or after exercise. You can use a massage gun before a workout to help prepare your feet for movement. Using a massage gun after exercising can help muscles recover by increasing blood flow to tense areas.

Benefits of using a massage gun for plantar fasciitis

Massage guns can support your recovery from plantar fasciitis by relieving tension from tense areas in your foot and lower leg muscles and may even help to improve ankle mobility, so you can walk more comfortably. These benefits include:

• Reduces foot pain and releases tension in your calves. When you have plantar fasciitis, the fascia tissue that acts as a sling that supports your foot arch becomes irritated. This can also make your calves tense, too, says Dr. Anderson. The rapid pulses from a massage gun can help ease discomfort directly in the center of your foot and ease tension along your calf muscles. 

• Promotes blood flow. The pressure and vibrations of a massage gun can bring blood flow and healing nutrients to irritated foot tissues. This extra blood flow can help reduce inflammation and encourage healing.

• More muscle stimulation. Stimulating your foot tissue with a massage gun before you exercise can be a part of your warm-up routine. A massage gun can boost oxygen and other nutrients to the muscle groups you’re preparing to work and reduce pain.

• Increases range of motion. Tight calves can limit your ankle’s range of motion. Massage guns can help relieve joint stiffness so you can move more comfortably. 

• Stronger muscles. A report in the International Journal of Sports Physical Therapy that reviewed the results of 13 studies on massage guns found that using a massage gun can help improve muscle strength when paired with exercise therapy.

How to use a massage gun for plantar fasciitis pain

You can use a massage gun daily if you’d like, but there are a few things to keep in mind so that you don’t overdo it or cause more pain. Sticking to soft tissues — like muscles and tendons — instead of using the massage gun directly on bone, and starting with a low-intensity setting can help you ease into using a massage gun. Follow these tips for how to use a massage gun correctly:

• Avoid bony areas. Massage guns are meant to help relieve discomfort in muscle tissue. When using a massage gun on your feet, avoid the bony areas, like directly on your heel or at the top of your feet. “Instead, focus on the arch of your foot and, if needed, your calf muscles,” says Dr. Anderson.

• Keep moving. Movement is medicine for any type of musculoskeletal pain, including plantar fasciitis. While pain can make it feel difficult to move as much as usual, staying as active as you comfortably can is one of the best things you can do to relieve pain around your feet and calves and prevent even more stiffness or tightness. If pain is limiting your activity, a massage gun may provide immediate relief by loosening muscles and making movement more comfortable.

• Watch the clock. Using the massage gun in one area for too long can irritate your muscles. When you’re just starting out, Dr. Anderson suggests massaging your foot muscles for 10 to 20 seconds. “If you find a sensitive area, hold it there for extra relief,” Dr. Anderson says. 

• Follow the instructions. Every massage gun is different and comes with unique settings and attachments, so it’s important to use yours as instructed. Following these guidelines can also prevent further injury.

• Listen to your body. If the massage gun is making your pain worse, don’t push through it. Listen to your body and stop or adjust the settings if you feel too uncomfortable or even painful. Note: Some discomfort is okay. 

• Ramp up slowly. It’s generally safe to use a massage gun daily. Dr. Anderson recommends using a massage gun a few times a week and increasing use if needed so you can  see how your body responds. 

• Start with a low intensity. Many massage guns have different intensity settings. Starting on the lowest setting and slowly increasing over time can help ensure your feet and surrounding tissue benefit from the massage without increasing irritation. 

• Talk to a physical therapist. If you’re not sure whether a massage gun is a good idea for you, or if you want guidance, a physical therapist (PT) can help. A PT can also recommend plantar fasciitis exercises to complement your massage gun regimen to help you heal from your current pain and prevent reinjury. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

When to not use a massage gun

There are a few situations where using a massage gun isn’t recommended. For example, if you have reduced sensation in your feet (such as from neuropathy), it’s best to avoid a massage gun since you may not notice if you’re applying too much pressure. “You could unknowingly be too aggressive with the massage gun and cause further irritation,” says Dr. Anderson.

It’s also wise to steer clear of using a massage gun over recent bruises, open wounds, significant swelling, or areas that feel unusually warm. Other reasons to skip massage gun use include having — or being at risk for — blood clots like deep vein thrombosis (DVT), or significant neurological conditions affecting your legs. When in doubt, check with your medical provider to see if a massage gun is safe for you to use.

PT tip: Combine massage gun therapy with exercise therapy 

Gentle movement, including exercise therapy, is one of the most effective ways to recover from plantar fasciitis — even though it may feel counterintuitive to exercise when your foot hurts. Tools like massage guns can give you some extra relief along the way: “Using a massage gun before or after exercising can support your recovery and help prevent future pain or injury,” says Dr. Anderson.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International Journal of Sports Physical Therapy, 18(2). doi:10.26603/001c.73795

2. Ricardo Maia Ferreira, Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. (2023). The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of Functional Morphology and Kinesiology, 8(3), 138–138. doi:10.3390/jfmk8030138

3. Lakhwani, M., & Phansopkar, P. (2021). Efficacy of Percussive Massage versus Calf Stretching on Pain, Range of Motion, Muscle Strength and Functional Outcomes in Patients with Plantar Fasciitis – A Research Protocol. Journal of Pharmaceutical Research International, 33(44B), 532–539. doi:10.9734/jpri/2021/v33i44b32705