Soothing Plantar Fasciitis




Whoohoo, our first guest post!  Everyone put your hands together for the amazing  Michaela from Mercury Massage Therapy.  She’s here to tell us how we can help combat Plantar Fasciitis.  Without further ado….

DISCLAIMER: Before we get started, due to the FDA, Health Canada and FTC laws on health claims, I need to make this very clear. None of the information in this post is to be construed as medical advice. I am not a doctor or certified medical practitioner of any sort. These use are not intended to diagnose, treat, or cure any disease. You should always consult your doctor before making any changes to your diet, supplements, or exercise routine. 

What is Plantar Fasciitis?

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk. [1]

How can Massage and Self-Massage help?

I have seen several clients with plantar fasciitis in my clinic over the years and assign a specific protocol of homework to them to prolong the effects of the massage treatment and to help with recovery. First and foremost I reiterate the importance of proper footwear: if they have been prescribed orthotics or orthotic footwear – wear them! This is no time for fancy footwear; comfort and stability take precedence over those cute heels! This even means in the house. A pair of Birks or anything else supportive as soon as you wake up slip into them – flip flops or bare feet are not a good idea when dealing with plantar fasciitis.
Secondly, to help decrease the inflammation and to self massage the plantar fascia I recommend freezing a water bottle and then using it to roll out the bottom of the foot. Place the frozen water bottle on the floor and use your body weight to roll out the bottom of the foot.
Next, stretching is huge! Stretch both the gastrocnemius muscle and the soleus muscle by toes up against the wall, straight leg and leaning forward slightly until you feel a gentle, non painful pull in the back of your calf muscle. Then repeat with a slight bend in the knee to get the soleus muscle. You can also roll these muscles out with a foam roller.
And last but not least, some thumb kneading of the bottom aspect of the foot works well too. It may be an awkward area to reach on your own so let your RMT do it for you! Or…grab a golf ball, and once again using your body weight roll the ball along the bottom of your foot until you reach an area of restriction and hold. Please just remember, if anything causes more pain, ease off and work within your guidelines!

Let’s give a warm Cavegirl thank-you to Michaela!  Be sure to check out her website and book an appointment if you are local 🙂
In addition to stretching, massage and self-massage as a complementary modality you can also apply essential oils to the area twice a day.  I’ve seen great success with clients using this Roller Bottle Bend twice a day, before they do their stretches.

Plantar Fasciitis Blend

Renowned as one of the most prized and precious essential oils, Frankincense has extraordinary internal and external health benefits. In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin. This centuries-old knowledge contributes to the modern uses of Frankincense today. It’s soothing and beautifying properties are used to rejuvenate skin and reduce the appearance of scars and stretch marks. As the king of oils, Frankincense is known to promote cellular health and immunity and can be consumed daily for these internal benefits. It also promotes a healthy inflammatory response and acts as an overall tonic to the body’s systems, helping them function optimally. When inhaled or diffused, Frankincense induces feelings of peace, relaxation, satisfaction, and overall wellness.

Helichrysum italicum is a small perennial herb with narrow, silver leaves and flowers that form a cluster of golden yellow, ball-shaped blossoms. The name “Helichrysum” is derived from the Greek “helios” meaning sun and “chrysos” meaning gold, referring to the color of the flowers. Helichrysum has been used in herbal medicine since ancient Greece and the oil is highly valued and sought after for its many health benefits. Helichrysum is best known for its restorative properties to the skin, liver, and nervous system. It’s frequently consumed to help detoxify the body and to promote circulation. Also referred to as Everlasting or Immortal Flower, Helichrysum is used in anti-aging products for its rejuvenating benefits to the skin. Helichrysum can help reduce the appearance of wrinkles, stretch marks, and scars, and it promotes a glowing, youthful complexion.

A tall, perennial plant, Lemongrass has a subtle citrus flavor and is used in Asian cuisine in soups, teas, and curries as well as with fish, poultry, beef, and seafood. In addition to its unique flavor, Lemongrass essential oil promotes healthy digestion and acts as an overall tonic to the body’s systems. It’s also purifying and toning to the skin, and is frequently used in skin care products for these benefits. Lemongrass can soothe sore muscles and joints, making it an ideal oil to use in massage therapy or applied directly to problem areas. Lemongrass has a pungent, herbaceous aroma that can heighten awareness and promote a positive outlook.

The peppermint plant is actually a hybrid of watermint and spearmint and was first described by Carl Linneaus in 1753. A high menthol content distinguishes the best quality Peppermint from other products. Frequently used in toothpaste and chewing gum for oral health, Peppermint also helps to alleviate stomach upset and promotes healthy respiratory function.

Soothing Plantar Fasciitis Roller Bottle Blend

In a 10ml roller bottle combine:

  • 32 drops lemongrass
  • 32 drops peppermint
  • 12 drops helichrysm
  • 12 drops frankinscence

Top up the roller bottle with fractionated coconut oil.  Gently mix.

How to use:

Give the roller bottle a little mix and apply to heel and calf twice daily before stretching.


Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult  your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Disclaimer: These statements have not been approved by the Food and Drug Administration or Health Canada.  Essential oils are not intended to diagnose, treat, cure or prevent disease. Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any product. 

 Not all essential oils are created equally.  In fact, many have synthetic filers.  When buying essential oils, you want to ensure they are pure therapeutic grade.  If you are interested in purchasing the brand that I trust and personally use, email to order or to learn more about these oils.



Modern Essentials Usage Guide


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