Ideas…
On Healing Plantar Fasciitis
The fascia, also known as connective tissue, plays a critical and dynamic role in the foot. It organizes the various muscles into compartments that optimize the static and dynamic function. These fascial compartments also influence the shape of the muscles, movement and even inform the nerves and blood vessels of the foot…
Plantar Fascia – the word plantar is derived from the Latin root meaning ‘sole of the foot’ and the Fascia is the fibrous collagen that separates, cushions and integrates the muscles of the foot.
Plantar Fasciitis is an inflammation of the plantar fascia. It can feel like a sharp pain in the sole of your foot when walking, running or even just standing. Generally, you will feel it the most after periods of rest. In my personal experience with plantar fasciitis, I would feel the most pain in the morning after a night’s sleep. My first few steps in the morning were excruciating and I had limited mobility. It felt like I had two wooden blocks at the ends of my legs. After about an hour of walking around, warming up the feet, I would gain more articulation and sensation in my feet, but the pain would still be there.
The fascia, also known as connective tissue, plays a critical and dynamic role in the foot. It organizes the various muscles into compartments that optimize the static and dynamic function. These fascial compartments also influence the shape of the muscles, movement and even inform the nerves and blood vessels of the foot. The plantar fascia ultimately affects the entire physiological mechanics of the foot. Functionally, the plantar fascia provides the shock-absorbing qualities to the feet. I like to think of it as the built-in trampoline-like suspension system that is under, over, in-between and through the foot — like a supportive internal cushion.
Triggers for Plantar Fasciitis: Repetitive high impact movements like running or jumping coupled with weakness of the intrinsic muscles of the foot.
Healing Plantar Fasciitis in 3 Parts:
Support, Stretch and Strengthen.
Support
Finding a good supportive sneaker that properly fits your foot is key. For footwear, I personally recommend my clients the running shoe by Hoka. I find they have a thick rubber sole for shock absorption with a slight rocker to promote rolling from heel to toe. My favorite feature is the insert that comes inside the shoe. It offers nice arch support while hugging the heel which prevents it from slipping from side to side. If supportive shoes are not in your budget, a standard insert from the drugstore is worth a try. Two important aspects to look for in an insert is that they are cushioned but not too squishy, and supportive but not too hard.
Additionally, I recommend not walking around your home barefoot during your healing process, especially if you have hardwood or tiled floors. In my experience I have found that fascia responds to the texture in which it is being met. Walking around your home in a supportive house shoe will aid in a quick recovery. To this day, I wear comfy house shoes to help maintain my feet. The cushioned sole absorbs the shock of walking instead of the fascia.
2. Stretch
Release Techniques and Active Stretching
Use the Yoga Tune-Up Therapy Balls to apply even pressure as you “smash & roll” through the 5 metatarsals.
Shift your weight with the ball at the power-point of the foot. The power-point is where the center of the arch meets the front of the heel.
Wag the heel from side-to-side with even pressure down on the ball.
Do a short lunge with the ball under the forefoot. Lightly bend and straighten the front leg without locking the knee. Actively reach through the back leg heel while softening the front of the ankle.
3. Strengthen
*Important in Curing Plantar Fasciitis
I find what is not mentioned in a standard internet search for treating plantar fasciitis is strengthening. It is paramount that we strengthen our feet! Wearing supportive shoes and stretching are critical to getting you on the path towards healing. But the most important component to curing your plantar fasciitis is strengthening the intrinsic muscles in your feet.
Exercises for Strengthening the Feet
Dome the foot.
Practice isolations in dorsiflexing 4-toes, 1 toe.
Using a Theraband: Individual toe curls — with foot flexed and a slow release.
With a Theraband on the inside-outside of the foot in demi-pointe, begin inverting and everting the ankle with a slow release.
CONCLUSION
This quote by Leonardo da Vinci accentuates the direction I take with my online class on the feet: “The human foot is a masterpiece of engineering and a work of art.” - Leonardo da Vinci
We ask a lot of these stunning structures at the end of our legs. They allow us to walk, stand, balance and run — to name a few of our daily demands. The health of our feet affects the alignment of the ankles, knees, hips and even the spine. Da Vinci was right. Everything our feet do confirms they are a marvel of engineering. Great works of art need to be maintained and the feet are no different. They don’t ask for much but they do need to be cared for.