Plantar Fasciitis is a common issue that seems to be increasing in the number of people effected by this condition. For those of you who are not familiar with Plantar Fasciitis, a simple definition is: “An inflammation of a thick band of tissue that connects the heel bone to the toes.”
If you have pain in the bottom of your foot whenever you walk and the muscles surrounding the arch of your foot are constantly tender, you may have Plantar Fasciitis. Let’s talk about why people often experience this pain, and how to go about fixing it.
How do you develop Plantar Fasciitis?
Like most injuries today; we can almost always blame on sedentary lifestyles and excessive amounts of seated positions. The most common cause of Plantar Fasciitis is actually caused by sedentary lifestyles that cause muscular imbalances within the hips. Another common cause is over-use from excessive amounts of standing with poor posture, or excessive amounts of running or walking.
Although there are a few different causes; they both stem from the imbalances caused by poor posture, and muscular imbalances found within the hip and muscles around the ankle.
As you may have heard before; the body is one big kinetic chain and if one part of the body gets out of balance, the joints below or above will be effected as well. Most of the time when a person develops Plantar Fasciitis, I look at their static posture, and test their ability to active their Gluteus Maximus and Medius. The Glute muscles are highly responsible for stabilizing the ankle joint but are unfortunately one of the most common muscle groups to be weak, due to lack of use.
When the Glutes are weak or even shut off; the arches of your feet begin to slowly get smaller and have less support; overloading the wrong muscle groups surrounding the foot and ankle (in simple-terms). This eventually causes weakness in the musculature surrounding the ankle, over-loading the calf musculature and causing you to feel sharp or dull pain in the arches of your feet.
4 Main Causes:
- Weak Gluteus Maximus & Medius
- Tight and over-active Calf (Gastrocnemius)
- Weak Anterior Tibialis (“Shin Muscles”)
- Postural Dysfunction (Can vary depending on individual)
How do you fix it?
Unfortunately there is no “one-way-fix-it-all” method, and without a professional to take a look at you and assess where the root cause is coming from; how to fix it is a hard question to answer. BUT we won’t leave you without a few things to help you get started on the right track to getting rid of your pain.
- Get a lacrosse ball, and roll out along the bottom of your foot. This will help relax the sore musculature along the bottom of the foot.
2. Strengthen your Anterior Tibialis. This muscle is hard to strengthen due to the lack of exercises that will isolate this area. Wrap a band around an object, on the opposite end wrap it around the top of your foot. Pull your foot to you, getting resistance from the band. Make sure you do a lot of reps!
3. Strengthen those Glutes! Floor Bridges and balance exercises will help you strengthen your butt muscles, making it easier for your ankle to gain stability.
We hope this helps; remember to see your doctor before self-diagnosing. If you need help; feel free to contact us for a free consultation and assessment with a certified Personal Trainer and Corrective Exercise Specialist. We have TONS of experience working with individuals suffering from Plantar Fasciitis and would love to make your pain go way, all while working towards your fitness goals.