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This region contains all of the small muscles of the foot, the plantar fascia, and the sesamoid bones under the big toe.

How To Use This Site:

Below are the 5 parts of the self treatment system including self muscle massage, mobilization techniques, stretching, kinesiology taping and strengthening. Before you get to those, here are some posts to help you put all of the pieces together.

Part One - how to determine which massage, mobilization and stretching techniques you should use.

  1. Muscle Sprains/Strains
  2. Tendon Injuries (specific guidance for tendon injuries in the lower body here)
  3. Muscle Spasms, Knots, Trigger Points
  4. Overuse Injuries (specific guidance for overuse injuries in the lower body here including normal range of motion + muscle pairs)

Part Two- adding kinesiology taping to your self treatment program. Advice for each of the four injury types listed above.

Self Treatment System

Part 1. Self Muscle Massage.

1) Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the foot using a foam roller and tennis ball. Click here.

Part 2. Mobilizations

1) Blog post on tennis ball/active mobilization for the foot and plantar fascia. Click here.

2) Blog post on joint mobilization of the big toe using resistance band. Click here.

Part 3. Stretching.

1) Blog post on stretches for the foot and plantar fascia. Click here.

Part 4. Kinesiology tape

1) Blog post on taping for plantar fascia. Click here.

2) Blog post on taping for foot pain, pain on top of the foot, or pain under the ball of the foot/toes. Click here.

3) Blog post on taping to decrease pain and swelling following an ankle sprain. Click here.

Part 5. Strengthening. Coming soon.

Specific Injuries

No information available for this region. Yet.