Let’s talk Plantar Fasciitis
This seems to be the theme of the month around the office so I figured I would try to wrap it all up in a nice little package for everyone.
Plantar fasciitis is an inflammation of the thick tissue on the bottom of your foot that goes from your heel to your toes. (Yes, I know that was the most basic explanation ever.)
It’s not so much an -itis (acute swelling) usually as it tends to be a chronic condition and therefore is more of an tendonopothy. I digress…
Most protocols are for rest, ice, stretching and some NSAIDs (or, if you’re life one of my clients the Dr. will shove a needle from one side of your foot to the other to do a cortisone injection) and while all of that is well and good to help with your pain, we need a more permanent solution.
It’s not usually the strong tissues that scream, it’s usually the long weak ones and when it comes to the bottom of your foot those tissues are no different. So, in order to create more resilient feet, we need to make our feet stronger.
My four favorite go to’s are:
1) Tenting the Foot
2) Screwing the Foot in to the Ground
2) Isometric Calf Raises (we’re bring it up and then down off a box or stairs)
3) Band strengthening of pronation and supination.
Of course we can’t forget the ever important: Take Your Damn Shoes Off!! Our feet should be strong and capable and that is not going to happen in a pair of Jimmy Choo’s, it isn’t going to happen in Frye’s, and it isn’t going to happen in Hoka’s.
Why? Because your foot can’t move in any of those shoes. It is locked in to the shape of the shoe and regardless of cushion level it isn’t going anywhere and something that has 33 (!!!) joints in it shouldn’t be on lockdown all day every day.
So, let’s get out of those shoes and get our feet strong! Posts on each exercise coming this week!