The purpose of this tissue is to support the arches of the foot and to reduce shock as we walk or run. When this tissue becomes irritated, it is extremely painful it lingers for long periods of time. An important part of knowing how to get better is knowing what causes the issue. Let’s dive into plantar fasciitis and what causes it.
Several factors can contribute to plantar fasciitis/fasciopathy:
- Limitations in ankle dorsiflexion mobility
- Poor mobility of the big toe
- Weakness of the calf muscles
- Peroneal muscles and poor coordination of the foot muscles
These can all be at play and should be explored.
As therapists that treat runners, we have to get the whole picture and not just a snapshot.
- Are you in heels all day and then going for a run?
- Have you had an ankle sprain in the past that may be contributing to different ankle mechanics now?
There are external factors that can be just as important. If you are wearing shoes that are too tight, it crams the toes together, limiting the foot’s ability to work properly.
Plantar fasciitis/fasciopathy is treatable!
We recommend: eccentric calf stretching, heel raises with the big toe extended, working on ankle dorsiflexion mobility, toe yoga and single leg kettlebell passes.
Exercises are great for treating plantar fasciitis long term.
If you are looking for something simple to start with, perform ankle circles with your big toe “up” before getting out of bed in the morning and take your first step with the big toe up. If sitting for long periods, sit with the feet dorsiflexed underneath the chair.
P.S. – Check out our other blog posts here!
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