PLANTAR FASCIITIS! TIPS, TRICKS AND A TEST

PLANTAR FASCIITIS! TIPS, TRICKS AND A TEST

Do you ever get foot pain? Or that pain that is found underneath your foot?

I know I used to, whenever I would go for longer walks or during sporting competitions I would get some plantar fascia pain. It is pretty common to get this as an overuse injury when you are always on your feet, running, playing sports that involve lots of lower body movement etc

In recent years I have actually not faced much plantar fascia pain at all and I put it down to my mobility training!

But what actually is plantar fascia pain?

What Is The Plantar Fascia?

The plantar fascia is a thick band of tissue that runs underneath your foot which attaches to your achilles tendon! It is that soft tissue or so it should feel soft unless yours is tight and in that case maybe it is time for change...

As I said before, if you are constantly on your feet or in sports that involve a lot of lower body movement you are increasing the load and stress placed upon this tissue. Moving your foot around with force when kicking a ball, running or even walking for longer durations is going to lead to some overuse injuries if you do not place proper care of this area of your body.

Something which may spark interest is mobilising this area can actually lead to relief in the whole posterior chain of your body ranging from the back of your heel up to your neck!!

Experiment Time - Try It Out

I once conducted a little experiment on some colleagues where I would see how far down their leg they could touch their toes.

I would then get them to roll the bottom of their foot with a hard ball I went for a tennis and golf ball for this test.

After around 100 rolls which I advised them to increase the pressure by putting more of their body weight on it on each leg I repeated the first test.

While this did not get them all get to the point of touching their toes it did result in a significant increase in the range they got!

What Are The Top Tips To Tackle Plantar Fasciitis

There is no magic pill as I always say. With anything you want in life it is going to take hard work and commitment and this is true in the health and fitness world too!

When it comes to mobility training I witness many use principles in their warm ups and cool downs but I am yet to see it integrated as a form of training by many which is something I am trying to create or enhance!

When it comes to plantar fasciitis I don't know if you are familiar with the term but you may be if you are reading this so far. You may have been diagnosed with some form of it or have experienced forms of foot/ankle pain due to a tight plantar fascia.

My best tip and something I urge for your to do is improve the mobility in your foot! You use your feet all day everyday and dependent on your activity levels you may have an increased load compared to others with your job, sport or lifestyle.

By incorporating forms of mobility practice into your day you will have more flexibility in your feet and ankle joints. This means you will have a more flexible plantar fascia. This will provide you with the benefit of being able to get into more positions without pain or limitation. I would then urge you to increase the strength you have at this new found position.

Having new found strength at end range will help guide you towards a more stable joint, stronger flexible plantar fascia and increased confidence in your foot to perform the way it should.

You will get out of the house, run, jump and go to sport knowing you have a solid foot and ankle that can tackle just about anything.

Decreased injury risk and a stronger healthier joint you can rely on for life

Pros outweigh the cons in my opinion