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The Best Plantar Fasciitis Roller for Controlling Pain

If you suffer from the painful symptoms of foot pain, you may wish to purchase a plantar fasciitis roller.

Nearly 8 out of 10 Americans suffer from foot pain, and those suffering from such symptoms may find themselves suffering from significantly more pain in other parts of their bodies.

Using a plantar fasciitis roller may help reduce the risk of developing severe problems.

Many of us spend a significant amount of time on our feet, and our feet take the brunt of our working lives. Maintaining good foot health is vital to improving our physical and mental state of mind and may help us avoid debilitating pain.

If you suffer from foot pain, then using a plantar fasciitis roller may significantly reduce painful symptoms and improve your quality of life.

What Is a Plantar Fasciitis Roller?

A plantar fasciitis roller is a device, sometimes made from wood or metal that we use to roll our feet over. Many rollers have textured surfaces, and the action of moving the soles of our feet over them provides a deep penetrating massage.

Consequently, the action may provide relief from plantar fasciitis, tendonitis, sore and tired feet, and arthritis.

The Sport Foot Massage Roller from Aduro is an effective plantar fasciitis roller to provide hot or cold acupressure to the feet.

Additionally, the Foot Roller from Tumaz is ergonomically designed to treat plantar fasciitis symptoms, foot arch pain, and myofascial pain syndrome.

What is plantar fasciitis?

Plantar fasciitis results from the inflammation of the thick band of tissue at the bottom of your foot and causes severe pain. The tissue runs from the heel to your toes. The tissue is called a fascia.

The condition may result in painful bony growths called heel spurs, and if left unchecked, the problem may prove debilitating.

Plantar fasciitis symptoms

Plantar fasciitis causes severe pain in your foot’s heel, which feels particularly intense first thing in the morning.

The foot fascia supports the muscles and arch of your foot, and when it’s overly stretched, it may tear. The condition causes inflammation and severe pain in your feet.

Am I at risk?

Anyone who spends most of their working lives on their feet may experience symptoms of plantar fasciitis.

However, women remain more susceptible than men, especially if they wear high heeled shoes. Obese people and those aged 40 to 60 years old may also find themselves at risk.

Furthermore, lousy footwear and thin, damaged footwear may not provide adequate support for your feet or foot arches. Plantar fasciitis may result from wearing low quality or damaged footwear.

Treating Plantar Fasciitis

You may wear a night splint to stretch your calf and foot while you sleep to reduce painful symptoms.

However, such treatment may not prove convenient. Additionally, regular rest may take the strain off your feet and lessen the pain.

Using a plantar fasciitis roller simulates physical therapy. Specific exercises may stretch your fascia and strengthen your leg and feet muscles. The rollers provide deep massage therapy for your arch and significantly reduce the painful effects of plantar fasciitis.

Using a plantar fasciitis roller for 5 minutes a day may prevent the condition. Therefore, using the rollers as part of your daily routine may help to keep you healthy.

Our Plantar Fasciitis Roller Guide

Pain can adversely affect many aspects of your life. Therefore, anything you do to reduce the risk and relieve the symptoms may impact your quality of life and mobility.

We deliberately looked for rollers that prove easy to use and include wood, metal, and cold therapeutics. Our diverse selection suits a variety of budgets while providing excellent solutions to the painful problem.

Additionally, we chose only those products displaying good quality reviews. The end-user has experience using the products, and their experiences and reviews played a significant factor in composing this comprehensive list of plantar fasciitis rollers.

Dual Foot Massager Roller

The Dual Foot Massager Roller from TheraFlow is a large plantar fasciitis roller machine that you may use for both feet simultaneously to help relieve painful symptoms. The nubs on the rollers gently massage the base of your feet to melt away aches and pains.

TheraFlow painstakingly configured each roller to suit a range of feet types by perfecting the number of acupressure nibs and the arch elevation. The plantar fasciitis roller is lightweight and portable.

Combining traditional wood craftsmanship and foot reflexology principles, the foot massager proves surprisingly useful in soothing tired feet. Regular use may relieve the painful symptoms of plantar fasciitis.

Foot Massager Roller

The Foot Massager Roller from TheraFlow is a single wood roller designed for the foot arch and sole.

This high-quality plantar fasciitis roller is made from durable Theaceae wood to give longevity and comfort to the foot. The roller is lightweight and portable.

The roller proves easy to use with a stable base that holds stationary even as you roll your feet.  This roller increases blood flow to the foot’s soft tissues to ease tensions in the fascia.

The specially designed roller is suitable for high arches and soothes painful symptoms caused by plantar fasciitis and other ailments.

Foot Roller Massage Ball

The Foot Roller Massage Ball from TOBREFE is made from safe, non-toxic washable TPR and PVC materials. Both the massage roller and the spiky balls may provide relief from plantar fasciitis.

You may improve your entire body’s blood circulation by using the set on your hands, shoulders, back, feet, and hamstrings to relieve painful symptoms.

By merely rolling your feet on the massager a few times a day helps treat muscle spasms, release tension, and knotted muscles to relieve pain and pressure.

The high-quality materials stand the test of constant use and prove easy to clean. This lightweight set is portable and convenient.

Sport Foot Massage Roller

The Sport Foot Massage Roller from Aduro is an effective plantar fasciitis roller to provide hot or cold acupressure to the feet.

The innovative design uses reflexology and acupressure techniques to reduce muscle aches, soreness, and tightness. This roller proves useful to reduce painful symptoms.

The innovative plantar fasciitis roller uses hot and cold technology. You may pop the roller in the freezer or warm the roller in hot water for different forms of relief.

Heat the unit up to 176 degrees to increase circulation for effective pain relief. Alternatively, you may freeze the unit down to -4 degrees to reduce swelling and inflammation.

The innovative plantar fasciitis roller from Aduro is lightweight and portable and comes in a variety of colors.

Foot Massager Plantar Fasciitis Arch Roller

The Foot Massager Plantar Fasciitis Arch Roller from Solemender provides relief from foot pain, plantar fasciitis, and heel pain.

The robust plantar fasciitis roller helps relieve foot, arch, muscle pain, plantar fasciitis, arthritis, tendonitis, and heel spurs. You can freeze the cooling gel roller to provide soothing relief while massaging pressure points in the feet.

The metal roller may prove useful to reduce pain and arch inflammation by using cold therapy techniques. The cold foot relief solution uses a non-skid pad and is perfect for athletes and anyone with painful foot symptoms.

Foot Roller

The Foot Roller from Tumaz is ergonomically designed to treat plantar fasciitis symptoms, foot arch pain, and myofascial pain syndrome.

The innovative shape fits the foot arch, making it effective against pain and plantar fasciitis, and you may use the roller on any surface. The lightweight design proves compact and portable for your convenience.

The foot massager is made from high-density EVA foam and Phthalates-free PVC and proves easy to clean. Regular use may help relieve painful symptoms caused by plantar fasciitis and other ailments.

Foot Massage Roller

The Foot Massage Roller from Natural Chemistree provides effective relief from plantar fasciitis, heel and foot arch pain.

The nubs of the roller recreate the acupressure effect of a deep-tissue massage aimed to relieve the painful symptoms of plantar fasciitis.

The ergonomically contoured roller provides full contact with the sole of the foot. Rolling your foot over the nubs creates a gentle massage. You can wear socks for a gentle massage or go barefoot for an intense experience.

Additionally, you may use the roller to provide pain relief for your legs, wrists, shoulders, and neck. The lightweight design is portable and convenient.

Foot Massage Roller for Plantar Fasciitis

The Foot Massage Roller for Plantar Fasciitis from HealPT consists of a durable wooden roller and a porcupine ball to help stretch, massage, and relieve sore and tired feet.

Athletes may find the unit particularly useful to relieve feet from painful knots and pressure points. The foot massager proves incredibly helpful to treat plantar fasciitis symptoms, heel spurs, and tired feet.

The kit promotes proper blood flow to help your feet recover from a workout or injury. You may apply different amounts of pressure to attain an effective deep tissue massage.

Use the roller on your feet, legs, hands, arms, back, and shoulders for pain relief. Additionally, the set comes complete with an instruction brochure to provide a practical guide on treating plantar fasciitis.

Plantar Fasciitis Rollers

The Plantar Fasciitis Rollers from ChiFit comes complete with two foot rollers, a spikey ball, and a comprehensive user manual.

Using the rollers simulates a deep, penetrating Shiatsu massage to effectively treat painful issues such as plantar fasciitis, sore feet, and foot arch and heel pain. The ergonomically arched design comfortably accommodates the natural curve of the foot.

With two rollers, you can treat both feet simultaneously for instant relief from sore, tired feet.

The set may prove beneficial for workers who remain on their feet most of the time. Additionally, older people with flat feet may find the set incredibly helpful to combat painful symptoms.

Cryosphere Cold Massage Roller

The Cryosphere Cold Massage Roller from Recoup is an innovative cold roller treatment for painful conditions such as plantar fasciitis. You may place the unit in the freezer for 2 hours, and once removed, the roller may remain cold for up to 6 hours.

Additionally, the tool proves lightweight and portable. The innovative design means you can easily apply the roller to your neck, arms, back, and legs for an all-over soothing massage.

The Cryosphere proves the ideal choice for athletes and people who enjoy using the gym because it provides instant pain relief.

Targeted massage reduces inflammation, and the roller’s cooling nature may significantly reduce painful plantar fasciitis symptoms.

The Cryosphere Cold Massage Roller from Recoup treats conditions such as plantar fasciitis, joint pain, sore muscles, arthritis, and carpal tunnel syndrome. It may prove particularly useful for post-op recovery and injury treatment.

The Plantar Fasciitis Roller Explored

Nothing feels worse than experiencing pain in your feet. To many, such pain may prove debilitating and excruciating. Using a plantar fasciitis roller may significantly reduce painful symptoms and improve your quality of life.

The Plantar Fasciitis Rollers from ChiFit, with its handy user manual, may help you reduce foot inflammation and reduce painful foot conditions.

The Cryosphere Cold Massage Roller from Recoup effectively combats plantar fasciitis while also providing a beneficial all over body treatment.

Whatever your budget, our list provides the perfect solution for your requirements.

With the holiday season quickly approaching, our list of rollers makes the ideal holiday gift for anyone who likes to look after themselves. By making the plantar fasciitis roller part of your everyday routine, you may avoid painful symptoms for healthy feet.

Do you suffer from plantar fasciitis? Why not leave a comment in the space below and share your experiences and knowledge with us?

Author bio

Sean Kerr lives in Cardiff, Wales, and is a published author with over 10 novels to his name so far and still counting. As well as writing his next bestseller, Sean also runs a successful jewelry making business and sells his creations online.

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mobilityguardian.com

How to Perform a Quadratus Lumborum Stretch for Pain Control

There is nothing more distressful than back pain, and learning how to perform a quadratus lumborum stretch may help ease your discomfort.

About 65 million Americans suffer from back pain, and consequently, back pain accounts for the second most common reason for medical visits. Not only is the condition uncomfortable, but it may also prove debilitating.

How many of us remain incapable of performing those chores around the home and garden because of back pain? Furthermore, such a painful condition may have severe consequences for your career.

So, you may find exercises such as the quadratus lumborum stretch beneficial to your health and wellbeing.

The Quadratus Lumborum Stretch

The quadratus lumborum stretch consists of various exercises performed with the sole purpose of alleviating back pain and strengthening your spine and core. The quadratus lumborum muscle accounts for much of the suffering we experience with back problems, so performing different stretches may help to alleviate such pain.

Exercises such as the side stretch, the gate pose, and the pelvic tilt may strengthen the back and help reinforce and improve the quadratus lumborum. With very little equipment, such as an exercise mat, you may perform the quadratus lumborum stretch to help combat back pain.

Where Is the Quadratus Lumborum?

The quadratus lumborum is your deepest abdominal muscle. It’s located in your lower back, between the top of your pelvis and your lowest rib.

As muscles go, the quadratus lumborum remains one of the most important because it supports good posture and stabilizes your spine. When you bend to the side or extend your lower back, it is the quadratus lumborum that does all the hard work.

Why Does the Muscle Hurt?

Before you perform a quadratus lumborum stretch, it’s worth understanding some of the most common causes of pain and tightness in the area.

Heavy lifting

Pain may be due to overuse. If you have a physical job that involves manual labor, you may be overexerting yourself.

Lifting objects requires a great deal of pressure in the area and may result in stress and strain. So, the muscle pain may cause stiffness due to a weak or too tight quadratus lumborum.

A day at the office

Perhaps you have an office job and sit at a computer for long periods. Sitting for such extended periods can reduce blood flow to the quadratus lumborum and the surrounding area.

Consequently, this causes weakness and may result in tightness and pain.

Look for the Symptoms

The quadratus lumborum is essential for good posture. It also helps to support the core of the body when breathing. Furthermore, because the muscle remains one of the primary sources of lower back pain, it’s essential to recognize the symptoms.

Look out for discomfort

Tightness and discomfort in the lower back constitute some of the most common symptoms for the condition.

Lower back pain feels like a deep aching pain but may also manifest as sharp and acute, depending on the cause.

Pain when moving

The pain experienced through the quadratus lumborum may often occur during rest but can increase when you move. Walking, standing, and changing your position while in bed may all exacerbate the pain.

Also, you may experience sharp pain while sneezing or coughing.

Chronic pain

Chronic pain means the pain is long-lasting. And conditions in the quadratus lumborum often result in this level of pain. Unfortunately, this situation may have consequences on a person’s quality of life and lead to anxiety and depression.

The Pain May Spread

A trigger point refers to a sensitive area in the muscle or connective tissue that hurts when touched and may be described as knots.

Trigger points

If you press a trigger point, especially during movement, it may result in pain that radiates throughout the body.

Radiating pain caused by the quadratus lumborum may reach the pelvis and hips and affect the lower back.

The Importance of the Quadratus Lumborum Stretch

Back pain may lead to several debilitating consequences, including loss of work, anxiety, and depression. Therefore, we must perform a quadratus lumborum stretch when we recognize the condition’s symptoms.

Make time

Make time to perform a quadratus lumborum stretch because it may help to alleviate the pain. You don’t need much space or equipment, and using a quadratus lumborum stretch to strengthen and improve the condition of the muscle may enhance your quality of life.

How to Stretch the Quadratus Lumborum

By including a quadratus lumborum stretch into your exercise routine, you may prevent future back issues from developing.

The Gate Pose

In a kneeling position, extend your right leg to the side. Ensure your toes face forward or to the right for correct posture.

Bend to the right and place your right hand along your leg before extending your left arm up and over so that you reach over to the right.

Make sure you extend through your left fingertips and roll your ribs toward the ceiling to achieve the quadratus lumborum stretch fully.

Hold the position for one minute before repeating on the opposite side.

Try the side stretch

Place yourself in a standing position with your arms raised over your head. Entwine your fingers together.

Stretch by pressing into your feet and legs as you tilt to the right and tuck in your chin to look down at the floor.

Hold the position for 30 seconds before repeating on the left side. By repeating this quadratus lumborum stretch, you may feel a stretching sensation from your hips to your fingers.

The extended side angle stretch

Position yourself with your feet wide and your toes facing forward. Point your left toes out at a slight angle to ensure the correct posture.

Bend your right knee forward until it sits above your ankle and lift your arms until they lay parallel to the floor.

Bend your hips and bring your right hand down to the floor to sit in front of your calf. Then extend your left arm up and forward with the palm facing down.

Suck in your belly towards your spine and tuck your chin into your chest.

Hold this position for one minute before repeating on the other side.

The knee to chest stretch

Lie down on your back with both feet flat on the floor and then bring your knees toward the chest. Wrap your arms around your legs and hold your opposite elbows or wrists with your hands.

Tuck in your chin to lengthen the back of your neck to align your body properly.

Hold the position for one minute and then relax before repeating.

Try the child’s pose

Start the stretch by positioning yourself on your hands and knees with your big toes touching. Ensure your knees sit slightly wider than the width of your hips.

Lower your buttocks to touch your heels while extending your arms straight out before you. Remember that your hands always remain in contact with the floor.

Hold the position for five minutes and breathe.

The revolved triangle stretch

With your feet positioned wider than your hips and your toes facing forward, set your left toes out at a slight angle.

Keep your hips facing forward and raise your arms so that they remain parallel to the floor with your palms facing down.

Fold your body halfway forward and pause once your torso is parallel to the floor. Lower your left hand to your leg.

Raise your right arm raised straight up, turn your palm away from your body. Look down at the floor or up to your extended hand to complete the quadratus lumborum stretch.

Hold the position for one minute and repeat on the other side.

The revolved head to knee stretch

In a seated position, extend your right leg and bring your left heel towards your groin. While placing your right elbow on your leg, bend to the right with the palm of your hand facing up.

Now extend your left arm toward the ceiling and bring it down toward your right foot. Hold the position for one minute before repeating on the left side.

Now You Know How to Stretch Your Quadratus Lumborum

So much of our back pain starts in this important area, and knowing how to stretch the quadratus lumborum muscle properly may reduce your pain.

With a little time and space, adding the stretches to your regular exercise routine should make a big difference to your posture and core strength. In fact, these simple exercises may make all the difference in your quality of life.

Remember, by learning and implementing a quadratus lumborum stretch, you may avoid future back issues and improve your health overall.

Do you have any experience with back exercises? Why not share your knowledge with us in the space below?

Author bio

Sean Kerr lives in Cardiff, Wales, and is a published author with over 10 novels to his name so far and still counting. As well as writing his next bestseller, Sean also runs a successful jewelry making business and sells his creations online.