Earlier this week on the MobilizeMe Facebook page I shared an article regarding plantar fasciitis and just wanted to share a few tips/mobility ideas to help prevent and treat this painful foot problem.
Plantar fasciitis is actually an overuse condition of the plantar fascia. The plantar fascia is a thick band of tissue that provides support for the longitudinal arch of the foot and assists with shock absorption (like when running, doing double unders or box jumps).
Causes of plantar fasciitis are numerous and can include:
- low arches in the foot (pes planus)
- high arches in the foot (pes cavus)
- over-pronation (flat foot)
- excessive plantarflexion of the foot with dorsiflexion of the toes (eg. running, box jumps)
- unsupportive footwear
- being overweight
- tightness of the calves, hamstrings and glutes
The introduction of flat-soled footwear (eg. Nano’s, innov-8, etc) into mainstream wear can be partly to blame, especially if there no period of adaptation. Most people are used to wearing shoes that have moderate arch support. Going from these type of shoes to a minimalist-sole type of shoe can lead to conditions like plantar fasciitis. If you pronate/have flat feet and want to wear these types of shoes, I would advise that you wear them 1-2x/week initially, and build up slowly over time to give your feet and lower limbs a chance to build the muscular strength and stability required.
If your feet are already suffering and you feel like you’re walking on glass, I would recommend getting back into a pair of supportive shoes and avoid walking barefoot or in thongs.
Treatment can include the following:
- avoiding activities that aggravate the pain
- ice post activity (a frozen water bottle is great for this – roll out bottom of foot with the frozen bottle)
- stretching/trigger point release/foam rolling of the plantar fascia, calves, hamstrings and glutes
- self massage with a golf or lacrosse ball (we have some awesome blue ones on our Facebook shop!!)
- strapping of the foot
- Kinesio-tape
- acupuncture/dry needling
- Scenar therapy
- massage
- night splints
- biomechanical correction (orthotics)
- strengthening exercises for the intrinsic muscles of the foot (see links below)
https://www.youtube.com/watch?feature=player_detailpage&v=GY-mJjXmeIc
If you are in need of a lacrosse ball, head to our Facebook shop and get yours!
https://www.facebook.com/mobilityforcrossfitters/app_251458316228