Self Foot Physiotherapy Massage

You can help yourself with a Self massage for foot and plantar fascia pain. This is more than just rolling a ball under your foot, this massage works your hindfoot, midfoot and forefoot, releasing tension in joints and muscles.

Watch the video.

Self-foot massage releases pain and stiffness in your feet.

With this simple but effective self-massage taught by A-J at Physio Therapy Yoga (prev Physio Body and Sole) in Milsons Point/ North Sydney, you can relieve your pain.

All you need is a poor-quality tennis ball!

Says Principal Physiotherapist Anna-Jane Peterson:

“I find this technique much more effective than simply rolling the foot up and down on a ball or frozen bottle. When you complete the massage, check in to see how good your feet feel. You will also feel more ‘grounded’.

How to Do it:

  1. Start at your hindfoot, its just in front of the heel bone. Massage the square muscle there called quadratus plantae until it feels more relaxed and less painful
  2. Move to the midfoot. There are 6 bones in this area tightly held together by small ligaments and muscles. Press the ball up between the joints and imagine the bones ‘folding’ over the ball. Your aim is to increase the mobility and space between the joints.
  3.  Move to the forefoot, between the toes. Place the ball between the long bones of the toes. These bones extend approximately a third of the way up the foot, so this is where the ball should be. Press your foot down on the ball at the space between the 1st and 2nd toe, then move to between the 2nd and 3rd, and then the 4th and 5th toes.


Regular repetition of a foot massage has several health benefits in addition to relieving painful feet. These include more restful sleep (if the massage is done before bedtime), improved circulation in the foot, reduction of stiffness from arthritis, and general relaxation.

 A daily foot massage is also highly recommended for patients suffering from chronic heel pain and/or plantar fasciitis. The application of this foot massage can significantly lessen the pain sufferers experience with these conditions.

In more serious and/or chronic cases the advice of a qualified physiotherapist should always be sought.