Our feet are in motion from the day we are born! Just ask your mom. Plantar Fasciitis is a medical condition distinguished by inflammation and thickening of the plantar fascia as a result of excessive stress. The plantar fascia is a layer of tissue that connects from the heel bone (calcaneus) all the way to the toes. It is a tendon and the largest one in the body. The plantar fascia is also called plantar aponeurosis.
It is serious, painful, and will keep you off your feet without intervention. Always consult your doctor before using any alternative treatment. Plantar fasciitis is the most prevalent foot injury and impacts 80% of the population. It is caused by wearing the wrong shoes, shoes that are too tight or too short, heels run over, and overusing your feet.
A foot massager or foot bath spa can sooth and relax your feet but sorry to say, cannot cure plantar fasciitis. If your arches cause you pain, try using shoe insoles. On the other hand, using a best foot roller for plantar fasciitis can start the healing process to ease your pain. If you have extreme pain, a night splint will definitely heal your plantar fasciitis.
How Foot Rollers Help Plantar Fasciitis
To have a gentle foot massage, a foot roller to the rescue. They give you temporary relief from heel pain by acting on trigger points in the bottom of your feet. The will also reduce inflammation of the fascia, relax tight muscles, and give pain relief. Foot rollers stimulate blood and lymph circulation for faster recovery.
Use Regularly For Benefits
When you use the roller daily, you can liberate yourself from foot pain. When the pain goes, continue using the roller to keep your feet in shape. That will keep the muscles stretched and not shortened to cause the pain you are having now or have experienced. You will achieve better foot, toe, and ankle flexibility with less or no pain.
Some people have a contracted big toe or all toes that do not want to bend down or up. You can do exercises for this such as picking up coins from the floor. It can be done; I did it. When sitting doing nothing, remove your shoes and socks. You shouldn’t wear shoes in the house anyway! All the stuff you walk through goes onto your carpets and floor full of nasty bacteria.
Now that you have your socks off, sit there and raise those stiff toes up and down. Yes, they will try to resist you. You can put the big toe or all toes on the roller with the rest of the foot on the floor. Put pressure on the toe and slide the foot to the heel over the roller. Hold the pressed down toe for about 15- to-20 seconds or more depending on how you can take it. Repeat 3 times and do it 3 times each day for healing.
Features To Consider Shopping For A Foot Roller
Usually made from natural rubber that is supple to be resistant to slipping on hard floors are most foot rollers. Some are made of silicone an excellent product and both have nubs or ridges to work on the trigger points (reflexology) in your foot bottom. They are easy to clean. The ridges or nubbins are the parts that give you pain relief reducing inflammation either with a foot roller or ball.
There are other rollers that have a hollow core that will contour to your foot shape. That will give you a more unique feel like a massage therapist does when treating your feet. The wooden rollers can come in either a single foot or two-foot model and they will give you more intense pressure taking a longer time to get used to it.
Rubber or silicone rollers give you a lighter feeling of pressure than the wood ones. When first using a foot roller, you might want to stay away from the wood ones. Wood rollers can slip easier than rubber and silicone because they have a flat frame for a flat bottom that might slip on floor surfaces. The silicone and rubber foot rollers can be put in the fridge or freezer to give more comfort when using them.
It’s almost like having an ice pack on your feet for therapy and it does a better job on your feet cold to reduce inflammation and pain. When you move your foot back and forth over the roller, plantar fascia inflammation is greatly lowered. Find a foot roller that has an ergonomic shape with a textured surface for its kneading mechanisms. Some can be made cold and some can be made warm.
How To Use Foot Rollers
Foot rollers are made basically to generate pressure on the bottom of your foot or feet. Start out gently building up more pressure as you get used to it and can tolerate the feeling. Don’t be too aggressive when starting, since you can make your condition worse. When in doubt, don’t is my motto. They are small enough to be taken with you when traveling, visiting others, or to the office.
Being lightweight, they will fit in a travel bag, and if a bag didn’t come with your roller, use a makeup bag at the dollar store. The trigger points are those tender, sensitive, tight knots on your foot bottom. The rollers can cause pain so don’t force rolling your foot over it for more than 20-seconds. Go back and forth gently or your feet will be mad at you for hurting them more.
You can actually keep your plantar fasciitis under control by using the foot roller daily for a few minutes that will relax your foot and not be sore keeping it stretched and healthy. Do this in the morning when you get out of bed and are the stiffest and again before going to bed at night. Try to find a mid-time in your day to use it again. Go slowly; your foot will let you know if you’re going too fast with too much pressure.
Those Who Cannot Use Foot Rollers
People with flat feet should not use foot rollers even if they have plantar fasciitis. See your doctor for the best way for you to have relief. If you have circulation problems, diabetes, neuropathy, and other conditions, your doctor will know the best way to help you folks. Never use rollers on scabs, broken skin, or rashes. Again, see your doctor for those conditions.
Cleaning Your Foot Roller
You sweat in your socks and shoes, you sweat in your panty hose and high heels. Sweat causes bacteria to form so it’s advised you clean your roller frequently with a disinfectant spray on wood rollers and the plastic or rubber ones as well. You can use soapy water with a little bleach on those that are not wood.
Always follow the manufacturer’s instructions for cleaning methods. It’s best to use your roller with bare feet, even though you can keep your socks on. So remove those stinky socks and have a beneficial good massage the best way. You don’t want a fungal infection on your feet.
Need a good foot roller but don’t know where to look? Check them out below.
Best Foot Rollers For Plantar Fasciitis
Price and Reviews
5 out of 5 Stars
5 out of 5 Stars
5 out of 5 Stars
5 out of 5 Stars
4.5 out of 5 Stars
The Thera-Band® is a brand of products developed and made by Performance Health® in Akron, Ohio, USA, making elastic resistance products over 40 years, still in use today by physical therapists and home users. Thera-Band® is a Strategic Business Partner with the APTA (American Physical Therapy Association). They have created the foot roller for heel pain relief, tired feet, aches and soreness, and heel spurs, including plantar fasciitis.
5 out of 5 Stars
The affordable model number 26150 is a best-selling roller on Amazon.com® for under $12. The ridges give a beneficial restorative foot massage and stretch with its 1-1/2-inch diameter shape. This increases your flexibility stretching the plantar fascia tendon for that pain from the foot heel to the toes. The motion when using it increases blood circulation to restore your foot to health.
You can even put it in the fridge or freezer for a cool feel gliding across your foot bottom to lessen your foot pain. Use your Thera-Band® foot roller with a cooling topical pain reliever to give you longer lasting pain relief such as Biofreeze® Pain Relief Gel without using addictive prescription pain medication. The gel helps your feet to slide and glide over the roller with ease.
It will also add moisture to dry skin on your heels and toe pads. It is used by professional healthcare hands-on providers, massage therapists, physical therapists, chiropractors, foot doctors (podiatrists), athletic coaches, instructors, and trainers. The roller is portable to slip into your purse to take anywhere. Put it on your feet when sitting at you work computer all day.
Put one in your gym satchel and keep one at your sofa at home. At its inexpensive price, you can have one ready and waiting in your freezer for when you want a cool foot massage. The center core is hollow and the natural rubber latex ridged design will flex even when cold conforming to the contours of your feet no matter what size your foot is. You will receive instructions for giving your feet pain relief anytime.
This roller is used by others without plantar fasciitis. If you are a runner, jogger, or walk too much, ride your bike, stand on your feet, or drive all day, this roller is an ideal solution to end the pain when you get home. When you keep your feet in decent shape, any athletic activities will be helped too. Use it before and after your exercising to decrease foot pain the rest of the day, and it is easy to clean.
The dimensions are 5-inches long x 2-inches circumference and weighs only about 2-ounces. It will only massage 1 foot, so if both feet hurt, buy 2. Gift-wrapping is available for a loved one or friend with foot pain. It is made in China.
5 out of 5 Stars
The Sekmet™ is a large roller for massaging both feet at the same time, model number EVB0002, selling for under $20 on Amazon.com®. Use it for your dancing toes, running, jogging, bicycling, and all things you do to tire out and make your feet ache. People having plantar fasciitis love this to stretch out the planta fascia tendon giving them relief and to heal the tendon.
It has 10 rollers total for both sides with 2 different roller nubs—one spikier and one more rounded. The rollers will massage deep into your skin for relaxing the foot and toe muscles at the acupoints reflexology on the bottoms of your feet. This encourages better blood flow for better circulation. The dimensions are 10.5-inches wide x 6.5-inches front to back x 1.5-inches tall weighing about 1-pound.
Do not stand on the unit; it will break due to your full body weight on it being made of wood. Sit in a chair or on a sofa, and roll your feet back and forth for 15-to 20-minutes each day. Drink a glass of water afterwards to remove the toxins from your body. You should wait at least a half hour after eating before doing the massage. Your feet will feel more flexible after a few days of using the roller.
The rollers and edges are made of polished theaceae, a family of flowering plants composed of shrubs and trees from southeast Asia. It is a durable wood that will not decay or crack. Many of our kitchen wooden spoons are made of this wood. I would not put this wood roller in the fridge or freezer or hot water; it will warp the wood and ruin it. Gift-wrapping is available with instructions and a 100% Money Back Guarantee. It comes in a nice storage box for taking with you to the gym or office. It is made in China.
5 out of 5 Stars
Due North®, parent company, Sure Foot® has been and still is a leader for foot traction aids and other products located in the Red River Valley, Grand Forks, North Dakota, USA doing business there for over 33 years. This roller and ball model number DNFCP3 are top sellers on Amazon.com® for both items. The Rubz™ is made of rubber with no latex with small soft spikes to massage the bottoms of your feet.
You can use the roller and ball on other parts of your body too. The ball is small but works better than a golf ball. The Rubz™ is “the Original” That Got the Ball Rolling! The roller and ball uses Asian acupressure methods for putting pressure on your feet to relax, decrease tension, and increase blood circulation. It is perfect for plantar fasciitis, tired heel pain, aches, pain, heel spurs, and can be used on the arches.
This product is a customer favorite and is recommended by doctors, chiropractors, and physical therapists. Do not stand on it; you will not be stable and can fall. Gift-wrapping is available for a loved one or friend with foot pain. You will receive instructions and guarantee. It is proudly American made in the USA.
5 out of 5 Stars
TriggerPoint™ NANO™ advanced foam roller is specifically designed to increase flexibility and relieve minor muscular aches and pains associated with the foot. The model number 226000 is a top selling item on Amazon.com®. It comes in 2 densities:
The black with clear ends is extra firm
The orange with clear ends is regular
The clear ends are not wheels; the roller is an independent roller, and you move the whole thing with your foot. The material used is EVA (Ethylene Vinyl Acetate) foam. The NANO™ Foot Roller surface gives you a disciplined approach to blood circulation by routing the nutrients in your blood to the foot muscles, tendons, ligaments, and bones—all the tissues making up the foot and toes.
This unit simulates the fingers of a massage therapist and that feels nice. The roller is known for its myofascial release. What is myofascial you ask? It is the sheath of connective tissues to muscles or fascia. Have you ever noticed the thin membrane on a chicken leg after the skin has been removed? It’s that membrane. Myofascial syndrome (MPS) discussions are trendy today with so much inflammation and soreness over our body.
MPS is a fancy way to describe muscle pain and inflammation in soft tissues. The roller is lightweight and compact to take with you to the office, workout center, but do not use driving! Take it with you when you travel. Toss it into your satchel, luggage, or purse to use on the plane, and in your hotel room. Use it sitting on your sofa or chair or under your desk. Put it along your wrist if you have carpal tunnel syndrome to ease wrist pain.
This is the best roller on the market for your heel pain for its quality, price value, effectiveness, design, and durability. The dimensions are 6.5-inches tall x 2.75-inches around and weighs 8-ounces. Gift-wrapping is available for a loved one or friend with foot pain. You will receive instructions and a 1-year manufacturer’s Warranty. It is made in China.
All of the foot rollers reviewed here give plenty of good results. As a sufferer myself with plantar fasciitis (PF), my pain was relieved with rollers. I also bought a night splint/foot brace and that healed it. I no longer have PF today, the most painful foot pain anyone can do battle with—because that’s exactly what you do.
By covering your arch under the foot and heel with the roller, you can recover. Read reviews on Amazon to see how the rollers help the users. May you be free from foot pain forever. Feel welcome to leave a comment or questions in the space below just for that.