The condition known as plantar fasciitis results in foot pain, particularly affecting the heel and arch region.
The pain experienced is a result of the plantar fascia, which is overly tight, connecting the heel and toes. The inflammation, tiny tears, and pain occur due to excessive stress on this ligament.
If you are experiencing plantar fasciitis, a helpful method to alleviate pain is by stretching and strengthening the affected area.
By gradually relaxing the plantar fascia, one can potentially avoid tearing it, enhance the muscles that provide support (thus decreasing tension on the ligament), and minimize inflammation.
Common Plantar Fasciitis Findings
- Plantar medial heel pain: most noted with initial steps in the morning or after a period of inactivity as well as prolonged weight-bearing.
- Symptoms may appear after an increase in weight-bearing activity (running, walking).
- Bone spur on the heel (due to excessive tension from the plantar fascia causing periosteal lifting of the bone).
- An antalgic (painful) gait pattern due to pain originating from the plantar fascia
There are various factors that contribute to the development of plantar fasciitis, these include stiffness in the gastroc-soleus complex, high BMI, limited ankle joint dorsiflexion, engaging in running, and an inefficient windlass mechanism, which will be explained further in this article.
Overpronation Versus Underpronation
Whenever walking or running, pronation is a natural movement that occurs at the foot. Initially, your heel strikes the ground, followed by your foot rolling from the outer part to the inner part as you take a step.
When it comes to foot pronation, it is possible for someone to experience either overpronation or underpronation. This can occur due to a lack of control in the foot and ankle complex, experiencing pain, or a combination of these factors. There is a common misconception that only individuals who overpronate are susceptible to plantar fasciitis, however, those who underpronate can also develop this condition. The issue lies not in the act of pronation itself, but rather in the duration of time one remains in the pronated position.
- Overpronation : This leads to a flattening of the medial longitudinal arch (MLA) causing the plantar fascia to elongate and have increased tensile forces causing microtears. This type of foot has too much mobility.
- Underpronation : Limits shock absorption and unable to dissipate forces so the fascia takes the brunt of the load. This type of foot has too much rigidity. A stiff GSC will encourage a person with a very mobile (planus) foot to unlock the midfoot and pronate excessively as compensation, placing stress on the fascia. A stiff GSC in a person with a stiff (cavus) foot will also apply more tension to the fascia due to the inability to absorb shock and dissipate forces.
The following exercises will aid in the healing of your plantar fasciitis.
Tennis Ball Roll
While in a seated position, reach for a cylindrical object such as a tennis ball, rolling pin, or frozen water bottle, and place it beneath your foot. Proceed to roll the object gently along the arch of your foot.
For a duration of three to five minutes, engage in the process of rephrasing the following text, ensuring that the same meaning is retained. It is important to note that no additional information should be added nor should any information be omitted. This exercise can be repeated up to two times daily.
Towel Stretch
To stretch your calf muscle, start by grabbing a towel and wrapping it around your foot. Next, extend your leg in front of you while sitting. Keep your leg stable and gently pull the towel towards you. This should cause a stretching sensation in your calf muscle.
To maintain the same meaning, rephrased text: Take a break after holding this position for approximately 45 seconds, and then repeat it two more times. You have the option to perform this exercise four to six times per day.
Toe Stretch
Start by sitting down and extending your leg, placing only your heel on the ground. Then, lower yourself and clutch your big toe, bending it in the opposite direction. Simultaneously, raise your ankle so that it moves away from the floor.
To maintain the same meaning, rephrase the text keeping the information intact and without adding or removing any details: Perform the exercise by holding this position for approximately 30 seconds, then take a break. Repeat this process two to four additional times. It is possible to repeat this exercise multiple times throughout the day.
Toe Curls
Start by placing a towel flat under your foot while you are sitting. Your objective is to use your toes only to gather the towel and create folds. After you have gathered the towel, reverse the curling motion of your toes to restore it to its original, flat state.
Perform this exercise 10 times by thinking step by step, rephrasing the given text while preserving the same meaning. The exercise can be repeated once or twice per day.
Calf Stretch
Begin by standing in front of a wall with one foot positioned ahead of the other. Make sure the foot affected by plantar fasciitis is the one at the back. Keep your back leg straight and shift your body weight forward, while also bending your front knee. Ensure that your back heel remains on the ground to stretch your calf muscle.
To maintain the same meaning, without adding or removing any information, rephrase the text using a step-by-step thought process: 1. Hold this position for approximately 45 seconds. 2. Take a break, and then repeat the process two to three additional times. 3. It is possible to perform this exercise a total of four to six times every day.
Picking Up Marbles
For a slightly more challenging task, attempt to place marbles on the ground adjacent to a coffee mug. With the utilization of solely your toes, proceed to seize the marbles, elevate them from the ground, and deposit them into the cup.
You can repeat this exercise one to two times a day until you have gathered all the marbles. Think step by step, while maintaining the same meaning. Do not add new information or remove any information.
The Windlass Mechanism
The plantar fascia’s orientation helps keep the foot’s arch intact while walking and maintains proper pronation and supination timing. It starts at the heel and stretches to the toes, aiding in maintaining the arch through the windlass mechanism. The windlass mechanism occurs when the big toe is flexed upwards and the metatarsal is flexed downwards. This allows for a rigid foot that is necessary for efficient propulsion and push-off during walking. Altered mechanics can lead to excessive flattening of the arch and increased stress on the fascia. If you overpronate, improving your windlass mechanism can greatly reduce tissue stress and pain.
Windlass Mechanism Plantar Fasciitis Exercise
- Step 1 : Sit in a chair with both feet placed flat on the floor
- Step 2 : Raise the arch of your foot by sliding your big toe toward your heel without curling your toes or lifting your heel.
- Step 3 : Hold the position for 2 seconds then relax. Once you feel comfortable performing the short foot movement you can gradually progress to performing the exercise while standing and then eventually from a single-leg standing position.
