Scraping (Gua Sha) for Plantar FasciitisSo you got plantar fasciitis pain?
I bet it stopping you from running, hiking, doing your job, enjoy your life and working. In this video we are doing scraping or Gua Sha for plantar fasciitis pain.
Disclaimer: you will need a helper to get this done and the both of you to watch this video very carefully.
So who should do it? Has any weeks or months since you felt the pain on the bottom of your foot?
Are you doing a lot of stretches and exercises and nothing seems to work well enough? Most likely your body is stuck because your muscles are not functioning properly after walking or running a certain way for decades. Your muscles are filled with patches or scar tissues resulting in your joints not being aligned or not balanced. This is very common and it happens to everybody. In fact, all over our body. Our body typically just live with it when you stress something, in this case, the calf muscles or the plantar fascia. Now your body needs help to go back to normal, sometimes a lot of help.
So why scraping or Gua Sha?When Chinese people stumble upon this style of treatment long, long time ago, they named it GUA SHA or "scraping sand". In the US physical therapists call it Instrument Assisted Soft Tissue Mobilization, or IASTM, and it is used in clinics all over the country. If you're a veteran of PT, you might have seen it or have it done to you in the past.
I typically tell my patients that this is not going to be comfortable. However, it is very effective at breaking through scar tissues and adhesions and to restore blood flow in the area. Once the muscle is healthy again, then the joint function can be restored and your body could heal completely.
Let's talk about how to do it. First things that you will need. First of all, body parts. All you need is a spoon.
However, if you have plantar fasciitis pain, you will need to get scraped on your entire calf muscles, so you will need to look harder around your house for some bigger tools.
If you have some experience doing GUA SHA at home, you should really consider getting a GUA SHA TOOL . These tools are designed to be more effective and more comfortable. Okay, here are the things I found that I can use for this treatment. A larger soup spoon and I'm using a spatula and of course my massage cream. You can use a massage cream or a very oily body lotion at home. I prefer these because this is what we use in the clinics. They are designed to be slippery enough for massage but not too slippery to be are effective, so sinks to keep in mind beforehand. One. Even with proper techniques, it takes weeks before the pain goes completely.
Two. Always go easy at your first try.
Three. The person who's receiving GUA SHA, or the patient, and the person who is actually doing the GUA SHA, the helper, should communicate constantly.
Four. When in doubt, replace your spoon with your fingers and hands.
These are the tissues that we'll be working on today. The gastrocnemius muscle or the upper calf, the soleus muscle or the lower calf, the Achilles tendons, the heel and the plantar fascia. The bottom of the foot.
Alright, let's roll.
2 plantar fasciitis gua sha
The patient should be on their stomach with legs supported on a stable surface, feet and ankles hanging out the edge. The wonderful helper should have his or her tools, cream and maybe a few towels sitting by the feet and the facing the calf
3 plantar fasciitis gua sha cream
muscle. Start with a calf by oiling the painful side calf with massage cream or oil. The helper starts by using hands and fingers to spread the cream and the feel, the texture of the muscle. First, the gastrocnemius muscle starts pretty high with two heads of the muscle located at the knee
joint. Put pressure on this muscle, tissue and tendons and ask your nervous patient whether any of these locations are tender or use your hand to feel if one side is different than the other.
Then massage, lower down the gastroc muscle and continue to feel for the lumps and the tender locations. Many people have areas of tender scar tissue right in the center of this big muscle. Then move on to the soleus muscle closer to the heels and more towards the side. Again, feel with your fingers and keep chatting with each other about tender areas.
Now grab the largest tool you have prepared. And scrape along the direction of muscle
6 chinese spooning plantar fasciitis
fiber. Use large sweeping motion for this part. Don't push too hard at this point. Allow the muscle and the nerve ending to get used to the pressure. Take time to understand the monstrous calf muscle. These muscles are so strong they can lift your entire body weight on your tippy toes easily. They're strong because they need to propel you against gravity during climbing and running. Once you feel the calf is getting warmer and pinkish from the increased blood flow, you can start focusing on the scarred area. You can use faster and the
choppier motion over these lumpy area to try to dissolve the stiffness. You might be surprised by the amount of scar tissue build up over the years, years, spending time normalizing the scar tissue because it directly affects the health of your feet. Stiff and weak muscle will result is significantly more force and pressure on your plantar fascia resulting in plantar fasciitis pain.
Don't forget to communicate with each other so that no one will get hurt.
Don't aim to resolve all the scar tissue in one session.
Now find the Achilles tendon. Most people at risk of plantar fasciitis have an area of tender scar tissue right above the thick tendon.
9 plantar fasciitis iastm
Once you get through the heel area, you can switch to your smaller tools such as your spoon. Use short and firm stroke to even now the texture.
Then use your spoon to scrape every inch of the heel and the bottom of the foot, especially the area that tend to hurt.
Then stretch the bottom of the foot back, pulling the toe back, which is opposite for pointing the toes. Then scrape the foot again in this stretched position.
12 plantar fascia tender points
Near the center of the heel. You might have small lumps that are especially tender. You can use a spoon to scrape over this area to move blood through the region.
Here are some additional tips. Number one, you can soak your feet and calf before or after GUA SHA to make the treatment more more effective. Number two, have some pillows or cushions. Number three, always, always, always stretch your calf muscles right after the water treatment. Number four, you can still walk along or climb as usual. Just remember to wear your supportive orthotics and take a lot of breaks from longstanding, walking, running to stretch your calf. Number five, do not use ice for 24 hours. Okay, so what should this deal deal? Well, this typically don't feels like close and then it drops. It feels like soreness and tenderness and sometimes a lot of it. But how do you know what's expected You should expect the treatment to feel like a lot of soreness as if your muscle is having a flu.
If you feel like you were hurting a lot from what your helper is doing, you should let him know, stop and discuss the techniques. You should note that at any time, if your helper is no longer up for the task, you should let them know that it's okay. So how do you know you're done? At the end of each GUA SHA treatment, your tender area should have dissolved into a block of soreness and your calf and ankle should feel light and loose. The area that has just been worked on usually feel warm from increased blood flow. The entire process should take no more than 15 to 20 minutes. Smaller muscle knots, less time. Do you see
13 gua sha bruising
bruising? Petechia are small red dots that usually appear around the area that had broken down scar tissues and restored blood flow. So this type of bruising is a good sign, but as soon as you see any bruising, that's a sign you should stop scraping that area ASAP.
So how often should you do this if everything is going well the first time around, feel free to repeat this treatment two to three times a week until the pain has gone away. If you experienced some improvement but was not able to heal completely, feel free to check in with the local physical therapist who is experienced with instrument assisted soft tissue mobilization.
You may be interested in:
Real Cause of Plantar Fasciitis [VIDEO]