Plantar fasciitis is a medical condition caused by the overuse and inflammation of the plantar fascia ligaments (which connect the heel to the toes). This leads to pain and inflammation of the heel and arch of the foot. It generally affects women, older adults, individuals who are overweight or obese, and those who stay on their feet for long periods of time.
How Does This Happen?
The plantar fascia ligaments help to protect the bottom of our feet from the momentum of upright movement and help to form the arch. Having flat feet, a high arch, or extra pressure created by excess weight or by being on our feet for too long can cause the ligaments to become overstretched and inflamed.
Because of the significant role our feet play in physical movement, it is crucial to make sure that the arch and heel are well-supported and protected (shoes with good arch support and soles to prevent inflammation).
Signs of Plantar Fasciitis
- Pain in the heel to the middle of the foot.
- Pain in the foot the first thing in the morning or standing up after resting/sitting for a while
- Tightness of the calf
- Flat feet or high arch
How Do You Fix It?
To address plantar fasciitis, we must first focus on loosening the calf muscles and stabilizing the arch of the foot in order to improve gait. We would recommend the following exercises:
- Release – Calves (gastrocnemius) & Hip Flexors (Psoas) 2min on both sides
- Activate – Foot Arch Muscles (Abductor Hallucis) 2 x 20
- Integrate – Single Leg Balance (arch focus) w/band pull (posterior oblique sling) 2 x 20
- Strengthen – Split Stance (arch focus) w/ band rotation (anterior oblique sling) 2 x 20