Relieving Plantar Fasciitis 👠👠👠

Relieving Plantar Fasciitis

How to Relieve Plantar Fasciitis with Massage and Stretching
You swing your feet over the side of the bed, stand up, and ouch!
What is that pain in your heel that’s got you holding one foot while hopping up and down on the other? You gingerly step down again and you can still feel it, a sharp, stabbing pain deep inside your foot.
A quick Google search offers a diagnosis: plantar fasciitis. You read that it’s inflammation of your plantar fascia, the thick band of tissue that connects your heel bone to your toes. When it’s under too much stress, it develops small tears and irritation. The pain usually goes away once you get up and moving, but according to the internet, ignoring plantar fasciitis can lead to chronic, debilitating pain and other foot, knee, hip, or back problems.
So what can you do to alleviate and prevent plantar fasciitis?
Get checked out
Sure, Dr. Internet is great. But you should have your primary care practitioner check you out or even a physical therapist at Vitality Physical Therapy in Elmhurst too. It’s wise to rule out any other health or structural issues that can cause foot pain.
Plantar fasciitis is most common in runners and other athletes. If you run a lot, incorporating foot stretches into your normal warm up and wind down routines can help prevent the development of foot pain.
Even if you are not physically active, you may suffer from heel pain if you work on your feet all day, or if you tend to wear shoes with poor support. You can also benefit from doing foot stretches throughout the day.
Plantar fasciitis is felt most often first thing in the morning because the plantar fascia tends to tighten when you are at rest. If you’re suffering from heel pain, try these stretches in the morning before doing anything else:
  • Flex your foot up and down 10 times before standing.
  • Do toe stretches. With your foot extended in front of you as far as possible while still in reach, grasp and pull your big toe back toward your ankle. Hold for 15-30 seconds. Repeat three times.
  • Try towel stretches. Fold a towel lengthwise and put under the arch of your foot, holding both ends in your hands. Gently pull your foot towards you. Hold for 15-30 seconds. Repeat three times.
  • Finally, do a rolling massage. Sit on the edge of the bed or a chair and roll your foot back and forth over a cold bottle of water, can, or foam roller for one minute.
You can do these same stretches throughout the day when it’s possible to take your shoes off, such as after work, before exercising, or before bed. During these stretches you should feel some pulling, but not pain. Stop and take a break or stretch more gently if it does begin to hurt.
Massage is relaxing even under the best circumstances, so no wonder it’s ideal for soothing sore muscles and tissues when you’ve strained something! In fact, some studies have found that massage combined with stretching works better at treating plantar fasciitis than other medical treatments.
If you’re suffering from heel pain, massage by Annie at ZenGate Healing Arts may help. A massage therapist who is familiar with foot pain and understands all of the muscle groups in your legs/feet and how they connect will know how to massage your tissues and release the tension that can cause pain.
Alternatively, you can do a simple massage at home too. Start by warming your foot tissues with a hot bath, shower, or foot soak to loosen them up. With a little bit of moisturizer or ZenGate Healing Arts CBD massage oil on your hands, massage your foot along its full length from heel to toes with medium to firm pressure. Then switch to massaging across the width of your foot. Go back and forth in these two directions for about two minutes on each foot. Finish by applying ice to each foot for about 15 minutes.
Whether you see a professional at ZenGate Healing Arts or do it yourself, massage increases blood circulation and reduces tightness in your plantar fascia. Better circulation allows your tired muscles to get the oxygen and nutrients they need to feel strong again. All of this promotes healing to the damage done to your foot tissues and helps those tissues be more limber and ready for action so they don’t sustain more damage as you go about your day.
We’ll find a solution
Whatever the cause of your heel pain, the solution is possible. A combination of targeted massage and stretches can go a long way in healing hurting feet and preventing plantar fasciitis in the future. The next time you get out of bed and feel that familiar stabbing pain, take a few minutes for stretches and massage, and you’ll be up on your feet— literally— in no time!

Show Your Love 💝

Be My Valentine

For Only $16.95 You Can Show Your Love with the Be My Valentines Gift Box (Over 20% Off)! Shop Now at Plant Therapy While Supplies

This Valentine’s gift idea for 2018 is both “Sensual” and “Marvelous.” Show your partner how much you truly care with Plant Therapy’s Be My Valentine Set.
Perfect for creating a special, intimate atmosphere for you and your sweetheart, this set includes Plant Therapy’s Sensual Synergy Oil and a 4 oz. bottle of Marvelous Massage Carrier Oil.
The romantic qualities of Sensual Synergy will awaken passions with its exotic blend of floral overtones of Ylang Ylang and Jasmine give way to the more subtle, woody notes of Sandalwood and Patchouli. Orange Sweet and Lavender round out the blend for an overall balance.

Diffuse a drop or two in the bedroom to set a romantic mood. Add to the luxurious Marvelous Massage Carrier Oil Blend to ignite intimacy, promote closeness and rev up the romance.  USE WITH CAUTION: This set will leave you feeling flirtatious.  AND of course, if all fails, a massage therapy gift certificate to ZenGate Healing Arts will surely make any loved one feel more special then ever. 💆💝✨

12 Days of Zen DAY THREE

Day Three of ZenGate Healing Arts’ 12 days of Zen is a FREE printable of the A to Zen of Life!















 A FREE downloadable printout of the ‘A to Zen of Life!’  Finding ways to bring a little more zen into your day will become much easier with these positive reminders & inspirations.  Print it out, frame it up and enjoy! Our gift to you!Click here to for your free printout ZenGate Healing Arts ‘A to Zen of Life’ poster.



3 Easy Random Acts of Kindness

February 9 starts International Random Acts of Kindness Week. Their website is packed with great ideas on how to celebrate, and I especially love the approach of committing a random act of kindness for three different people:

  • Someone you don’t know
  • Someone you know
  • Yourself

Someone you don’t know

This is pretty simple and can quickly become a habit. (That’s a good thing!)

Smile. When you’re in a depressingly long line at the bank, watching a parent deal with their toddler’s public meltdown, or sitting next to another car in traffic. A kind grin goes a long way when you’re feeling a bit hopeless about the daily hassles in life.

Someone you know

Take a moment to think about who in your life may be a little touch-deficient. Maybe you know someone who is recently widowed, a single parent with older children, or a new empty-nester. Maybe even a young teenager in an especially introverted stage of awkwardness.

Make it a point to touch someone. It could be a warm hand shake, high-five, or great hug, whatever is appropriate for that person and situation. Touch is shown to make us happier and healthier, and it benefits both you and the receiver!


People depend on you, so it’s important to take care of yourself. If you’ve only got a few minutes, steal away and flip through a great magazine. If you can set aside some more time, get a massage, go for a walk by yourself to recharge, or window shop at your favorite mall.

Kindness doesn’t have to cost you anything, and it doesn’t need to be a grand gesture. All little goes a long way!

Massage and Arthritis

Massage can ease your arthritis symptoms.

Massage can ease your arthritis symptoms.

 According to The Arthritis Foundation, Massage can ease your arthritis symptoms. Recent studies on the effects of massage for arthritis symptoms have shown regular use of this simple therapy led to improvement in pain, stiffness, range of motion, hand grip strength and overall function of the joints.

If you are suffering from arthritis pain or stiffness or know someone consider massage therapy a source for regular pain relief!

Annie Van Zeyl, LMT

Annie Van Zeyl is a Licensed Massage Therapist who loves working with the most stressed out career professionals, moms with kids of all ages and individuals with medical conditions.  Annie uses an integrated approach of massage therapy, guided meditation, chakra balancing and energy work to help reduce stress, anxiety & muscle tension in her sessions for improving the overall well-being. She is the owner of ZenGate Healing Arts and can be reached at and

Holiday Greetings!

WINTER SPECIALSregifted or returned 




Purchase two 60/90-minute full priced sessions & receive the third half off!  Keep them for yourself or gift them away to your love ones.

6-Pack 10% OFF + 1 FREE
9-Pack 15% OFF + 2 FREE
12-Pack 20% OFF + 3 FREE


Candy Cane Peppymint Massage with Dry Brushing Exfoliation & Foot Scrub

December Specials are valid until 12/31/14.

By appointment only
Monday – Saturday

december newsletter 2014Happy December!

As winter has quickly approached us, Hanukkah a couple days away and with Christmas less then 2 weeks,  I am sure your schedules are hectic! Not to mention, dry skin, stress and muscle tension!  Luckily at ZenGate Healing Arts, I am ready to take on those aches and pains from the stress, mean-muggin shoppers and the changes in your skin.  The Studio is all set up with a cool mist humidifier for your breathing comfort, cozy flannel sheets & a warm massage table to rest on.The Pumpkin Spice Sugar Scrub & add-on service was a hit! I still have a few scrubs left and will continue to offer that blend (while supplies last) for the winter months! For more selection- I have created a new blend, The Candy Cane Peppymint!  Shake the hustle and bustle  by enjoying an uplifting blend of peppermint, spearmint, sweet orange and vanilla mixed with grape-seed oil for deep hydration… Oh My!   These essential oils will leave you energized and uplifted for happy holidays!  The Candy Cane Peppymint can be used during your session or during an add-on special, foot scrub? Anyone? :-)Of course, with the end of the year approaching and all of the wonderful Holidays I have some awesome specials for you! From gift certificate discounts and even bonus sessions with massage packages.  Last, but not least, ZenGate Healing Arts is finally on Yelp! I want to thank everyone who has helped spread the word and for the wonderful reviews! They mean the world to me.

My commitment is always to continue learning and to heighten the level of improvement you achieve during your ZenGate Healing Arts sessions.

In health & wellness ~

7 Ways to Preserve the Effects of Your Massage

After you have recieved your massage you want to enjoy it!

1. Stand up just a bit straighter during the day and stretch.

2. Apply ice to sore areas 20 min at a time.
Make a cold gel pack by mixing 3 cups of water with 1 cup of rubbing alcohol in a baggie and freezing.

3. If a pain has been there a while and seems chronic, use heat for 20 minutes and then follow with ice to “pump” in fresh, oxygenated blood. Apply each for 20 min at a time and always end with cold.

4. Decrease neurostimulants (caffeine/sugar). They increase pain perception, dehydrate the body, and add to the aging process – age spots, wrinkles, all those fun things!

5. Breathe deeply. Extend your exhale. Use essential oils to freshen the air rather than canned, chemical deodorizers. Make your own by filling a fine misting spray bottle with water and adding your favorite essential oil – 8 drops/ounce of water.

6. Take a bath.
Add 3C Epsom Salt and 1C baking soda to your bath water. Squeeze in the juice from a whole citrus fruit (orange, etc) or add your favorite essential oil. (Note: Avoid menthol containing oils such as peppermint, eucalyptus, etc. They will cause your body to chill and your warm bath will become a polar dip!)

7. Schedule another massage. 🙂