I get all sorts of people coming in with foot pain, complaining of “plantar fasciitis”.
Hallmark plantar fasciitis will be pain on the front side of the heel bone, feeling like a sharp pain when putting pressure on the foot, that will get better as you walk around. The #1 thing I hear with plantar fasciitis is, “The first step of the day is excruciating. I’ll hobble to go to the bathroom, but after about 5 minutes of walking around it’ll be ok. Then if I sit for an hour, it comes back.”
Why you get plantar fasciitis:
Plantar fasciitis is an inflammation of the connective tissue between your forefoot and the heel bone (calcaneus). When the foot’s biomechanics change because of weakness in the arch, restriction of heel bone, or fixations in the metatarsals (foot bones), then there will be extra tension on this connective tissue (fascia).
What doesn’t work for plantar fasciitis
Rolling/stretching the arch of the foot: Tons of people try to stretch the fascia, rolling on a ball or a frozen water bottle, and while this might help loosen things up a bit, everything will likely tighten up after activity because the biomechanics of the foot will likely remain unchanged.
What does work for plantar fasciitis
Mobilization and strengthening: Since the extra pressure on the fascia comes from the arch collapsing and fixation of the heel bone, strengthening the arch muscles and getting the foot, heel and ankle bones gliding correctly again will normalize the pressure on the heel bone.
Try to squeeze the arch muscles without curling the toes. This is called a “short foot” exercise, because the arch will lift up and the length of the foot will shorten. Hold for 7 seconds, then release for 10 seconds, and repeat 5 times, 2-3 time per day.
Reach out to Dr. Max Lippman with any questions at Plaza Chiropractic & Massage Therapy at 925-964-9189.
By Dr. Max Lippman, D.C.