Plantar Fasciitis
Do the first few steps of the morning make you wish you never got out of bed?
Do your feet hurt after exercising?
You could be suffering from a condition called plantar fasciitis.
Plantar Fascia is a thick band of connective tissue that runs from the heel of your
foot to the bones in between your toes creating the arch of the foot.
Plantar Fasciitis occurs when this band of tissue is overused and eventually
becomes inflamed.
What causes plantar fasciitis?
Plantar fasciitis is also commonly known as jogger’s heel. The younger population, especially
athletes or those (at any age) who are physically active have an increased risk of this condition
due to the overuse of plantar flexion (pointing of the foot downward) making dorsiflexion (bringing
the foot towards the shin) very painful due to the stretching of an already inflamed fascia.
Other risk factors such as being overweight can cause this condition as well.
Ice, anti-inflammatories, stretching and corrective exercises are all ways that the pain of plantar fasciitis can be relieved.
Mobility drills to try:
- Wall Ankle Mobs
The purpose of this mobility drill is to improve ankle mobility into dorsiflexion.
Stand facing a wall, with the toes of one foot directly up against that wall, stand up tall, and place your hands on the wall for support.
Place the weight on your front heel, and gently glide the knee forward touching the wall. Pulse in and out of this position several times. If you can easily touch the wall, scoot your foot backwards in half inch increments until your mobility is tested. When you can no longer keep your weight on your heel, or you feel the weight shifting towards the inside of your foot, stop the drill and repeat on the opposite side.
This is not a stretch, but a mobility drill. You may not “feel” much of anything.
- Knee-Break Ankle Mobs
Again, the purpose is to improve ankle mobility into dorsiflexion.
Place a pair of small plates on the floor, stand up tall, placing toes on the plates
With the weight on your heels, gently glide your knees forward. As you glide, resist the temptation to move at the hips, or shift the weight toward your toes.
Stay tall, and keep the weight on the heels throughout this drill.
