This is not medical advice. If you’ve recently had an accident, go see a doctor.
What Doesn't Work for Plantar Fasciitis
I've gone to podiatrists and gotten expensive shoe inserts.
I performed the stretches recommended by doctors.
I wore a splint while sleeping.
I've tried passive treatments like massage and acupuncture, but active treatment is more effective at keeping us functional long term.
I I tried icing the area and resting, but research shows that ice after injury delays muscle repair and decreases healing! The only benefit of icing appears to be in lowering pain, however, just because pain decreases does not mean you’re fixing anything. In fact, you’re actually doing more harm than good.
I took drugs to reduce the pain, but pain medication does nothing to address the cause of your pain, it’s addictive, and can include harmful side effects.
If you've tried these solutions, you know that while they might make you feel a little better in the short term, they definitely don't work long term because these solutions never address the cause of pain!
Step-by-Step Solution to Plantar Fasciitis
The solution comes from YOU and YOUR HABITS! Not from a doctor or some external solution.
If running is the primary cause for your pain, consider running for shorter time, go slower, or improve your running technique by using your glutes more and take faster and shorter steps.
Step 1: Change your Shoes
Modern shoes put excess strain on the bottom of our feet, the plantar fascia, by raising the heels and toes, which stretches this area excessively and reduces the ability of our feet to absorb force as designed.
If you Google shoes for plantar fasciitis, the first options are always shoes with massive cushions, heel elevation, and a massive toe spring.
These are the worst shoes that excessively stretch the plantar fascia, but they're the most recommended!
Modern shoes also squish our feet, which causes the big toe to become weak and useless.
When we wear tight shoes, the muscles of our foot arches can't work!
Tight Shoes physically change the structure of our feet, which reduces our ability to absorb force!
Tight shoes are the only cause for bunions.
Tight shoes will make your feet weak. While it might be necessary to wear cushioned shoes for now, try to be barefoot or wear flat shoes as often as possible will build strength and resilience in your feet and ankles. Here is a YouTube video where I review of common barefoot shoes:
Step 2: Foam Roll the Plantar Fascia
Strengthen the bottom of your feet by applying pressure to the area. Foam roll the bottom of your feet with a lacrosse ball. 2 minutes daily is all you need to begin seeing progress. This is one of the best ways to improve plantar fasciitis and foot arch pain.
Step 3: Improve Running & Walking Technique
If you have pain while running, it's very likely your technique can be improved.
When walking or running, think about striking the ground with the outer part of your foot, then push off through the big toe. At no point should the inner part of your foot touch the ground.
Your legs and arms should extend behind you the same distance they go in front while walking.
The leg should travel the same distance behind as it travels in front while running.
The primary muscles that should be working when walking or running are the glutes (your butt!). NOT your calves.
Slow down when walking and running to focus on using your butt muscles. By focusing on the hip muscles, you take stress off the feet and ankles.
Awareness of how you walk and run will help you to better understand your body so you can adjust and improve your technique over time.
Step 4: Strengthen Your Body
Before, during, or after your running exercise, add variety to your movement to avoid overuse injury. Practice walking backwards.
Practice walking sideways.
Practice crossing your legs as you walk.
Instead of wearing cushioned shoes with arch support, focus on building the foot arch that God has given you! Perform the short foot exercise to build the muscles of your feet.
You do this by actively bringing your toes closer to your heels. This is how you strengthen your foot arch. Notice that this is almost impossible when wearing highly cushioned shoes!
Sit on your heels to improve ankle mobility and spend more time on the ground.
The Tibialis raise is the #1 exercise that will reduce shin pain. This is the opposite of the calf muscle and its strength is critical to stay pain-free.
Strengthen your calves by performing a standing calf raise on an elevated surface. I recommend only partial range of motion when first starting. Avoid excessive stretching and just focus on getting blood to the area.
A stronger core will make you more resilient in everything you do. Perform the Deadbug by bracing your core and reaching towards the sky as you lower one leg at a time, hovering over the ground for a second, before returning and repeating on the other side.
Perform the plank w/ leg raise to improve core stability by holding a strong plank position and then lifting one leg at a time.
Perform the Side Plank by rotating to one side and supporting your body with your elbow and feet. Go to the knees or use a wall instead of the ground if this is too challenging.
Stretch the hips with the couch stretch.
To improve hip flexor strength, practice the hip flexor march for 60 seconds.
Perform a glute bridge by lying on your back with feet hip width and then lift and lower your hips for 60 seconds.
Perform the hip airplane to improve hip coordination and balance.
Perform the slow box stepdown to build hip balance and control by standing on one leg and pushing your hips back as far as you can. Then bend your knee to lower your body down until your back foot touches the ground.
Plantar Fasciitis Training Program Summary | Perform 3 rounds of this circuit. |
A - Couch Stretch - 60 seconds per side | B - Hip airplane - 5 reps per side w/ 3 second hold at each end range |
C - Heel sitting - 60 seconds | D - Foam roll - 60 seconds per foot |
1A - Deadbug - 30 seconds | 1B - Side plank - 30 seconds per side |
1C -Plank with leg raise - 30 seconds | 1D - Glute bridge - 20 reps. |
2A - Box Stepdown - 10 reps per leg | 2B - Hip flexor march - 60 seconds |
3A - Standing calf raise - 20 reps | 3B - Tibialis raise - 20 reps |
Conclusion
If you have pain while running, I recommend the book Anatomy for Runners to learn more about your body.
Get a pair of barefoot or wide toe box shoes or spend as much of your time as possible barefoot. Check out the Barefoot Shoe Review Video if you're unsure of what to get.
If you’re looking for a podiatrist, Dr. Emily Splichal is the best one I’ve found online who emphasizes the importance of the short foot exercise and strength training.
If you’d like to work with me to overcome your chronic foot/ankle pain, schedule a consultation. If you have questions, leave a comment below or send me a message.
Hope this helps! - Tom
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