MotionPlus Monthly: Running, love it or grind on with it. Part 1: Plantar fascia issues
Running, it is, or has been, a huge part of peoples daily rituals for many moons and will carry on being a huge part of peoples activities for years to come.
It is easy right. All you need is a pair of your trainers and than you are ready to hit the pavement, or are you?
Have you ever thought about how you are running?
Do you move as efficiently as possible?
Are you evening running?
To answer this, you might have had a foot and gait patterning analysed onto a treadmill, but does a belt being feed underneath your stride really create the right environment?
Maybe, or maybe jumping on a curved treadmill will replicate your natural gait pattern?.. One expect will say “Yes” other expects will say “No”.
All you really want to know is are you investing in the right person?
Are they going to help prevent injuries, whilst making you a better version of yourself.
This series of posts are going to be helping the running community, as we take our first step into the running world and plantar fascia problem.
Plantar fascia.
What is this structure?
The plantar fascia is the thick connective tissue (aponeurosis) which supports the arch on the bottom (plantar surface) of the foot. It runs from the tuberosity of the heel bone (calcaneus) forward to the heads of the bone between each toe and the bones of the mid-foot (the metatarsal bones). The function of the plantar fascia is to contribute to supporting the arch of the foot by acting as a tie-rod, where it undergoes tension when the foot bears weight. I like to think of the Plantar fascia as a spring that contributes to not only the support of the arch but also giving rise to our step.
However, what happens when this structure is compromised? We start seeing issue with movements in gait patterning and an accumulation of inflammation and pain in the plantar fascia and further up the body.
#MotionPlus Mobility
Toes-Elevated Heel Raise
This is a heel raise with a little hand towel rolled-up under the your toes. This will help stretch the plantar fascia.
Start by doing the exercise on two feet. Note: If that’s easy then go to one foot. Always use a supporting structure as well when going up onto one foot, incase you fall over and injury yourself.
The move from two to one foot may be too difficult for some, so you can add weight from a kettlebell or dumbbell while still working on two feet.
Progress to using one foot then continue to add weight.
The movement is going up onto your tippy toes and than back down onto your heels.
There are more advanced movements such as adding twist in but lets keep it simple to start off with and than we will build on that next time.
Mobilisation of the foot.
Follow up any exercise with some mobility work.
Lacrosse ball work
Get a lacrosse ball and stand on top of it with one foot. Applying some weight through the foot, you than are going to roll you bottom of your foot forwards and backwards mobilising the plantar fascia.
Peel and Turn
Peeling and turning on the edge of a foam roller or a trigger point ball will also give some great relief for the plantar fascia. What you need to do is place your foot onto the edge of a trigger point ball or a foam roller. The motion is forward, lateral (out side of the foot goes towards the ground) and down. Repeating this task.
Toe Splay
Follow this mobilisation up with some splaying of the toes, holding this splaying action open for 7-10 seconds, than relaxing.
Why do we do this?
The importance of these techniques, is creating slack in the tissue. Thus in doing this you may offer some relief to your foot. You may also find some hot spots that you didn’t know were there also, hang in there and mobilise that tissue.
Can’t wait for another post? Click on the learn more and push on ahead
This isn’t medical advice and if pain persist go see your healthcare professional.