Plantar Fasciitis Work

In the past month or so, I’ve had a number of athletes and performance folks coming to me who are experiencing persistent pain and stiffness in the bottom of the heel or foot. The cause of this either sharp or dull discomfort could be plantar fasciitis.  Plantar fasciitis is an inflammation of the thick tissue, or fascia, which runs along the bottom of the foot.  Most folks think this is just common if they are running long distance.  What we find is it can also happen to active folks with chronically tight hamstrings, backs, calves and Achilles tendons.  It can also be caused by training in shoes without proper arch support.  Another BIG cause is muscular imbalance in the hips or pelvis. This imbalance can cause slight compensations in the stride that place more stress on one leg than the other.   It can also be caused because of improper foot contact with these compensations over time.   Correcting the imbalance permanently requires a strength program that focuses on balance and calf- and pelvis-strengthening drills.

To get some temporarily relief from the inflammation you can be perform the below exercises easily at home or at the gym.

Here are 3 quick and easy exercises:

1. Stretch the fascia. Prop your toes up against a wall, keeping your arch and heel flat so the toes stretch. Push the knee in and toward the wall.  Hold for a count of 20-30 seconds.  Repeat 5-6 times 3 to 4 times per day.

2. Roll a tennis ball or water bottle under the arch. Do the Stretch first, and then roll out the arch for 5-10 minutes with a tennis ball or water bottle under the bottom of the foot.  Make sure to stretch first because you don’t want to stretch the tendon when it’s cold and not stretched.

3. Foam roll all muscles on the body above the plantar. Even tight shoulders can cause the condition, as your arm movement can throw off proper hip alignment and how the foot strikes the ground.  SO MAINTAIN MOBILITY AND FLEXIBILITY.