Plantar fasciitis can be defined as inflammation of the plantar fascia and perifascial tissues due to repetitive microtrauma from excessive traction and/or loading forces and is common in 80% of runners.
SIGNS:
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Plantar medial heel pain: most noted with initial steps in the AM or after a period of inactivity as well as prolonged weight bearing.
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Symptoms may appear after an increase in weight bearing activity (running, walking).
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Bone Spur on the heel (due to excessive tension from the plantar fascia causing periosteal lifting of the bone).
HIGH RISK FACTORS:
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Stiffness in the gastroc-soleus complex
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High BMI
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poor ankle joint dorsiflexion
OVERPRONATION: Flattens the medial longtidunal arch (MLA) causing the plantar fascia to elongate and have increased tensile forces causing microtears. This type of foot has too much mobility.
UNDERPRONATION: Limits shock absorption and unable to dissipate forces so the fascia takes the brunt of the load. This type of foot has too much rigidity.
Dorsiflexion (ankle pointing upwards) is essential in the gait cycle to allow the body to move and progress over the foot. Both, individuals with over and under pronation can benefit from improving extensibility of the GSC (Gastroc-soleus complex).
WHAT CAN YOU DO:
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Perform calf stretches with a relxaced calf in a seated position.
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Perform lateral step-downs to strengthen tibialis anterior
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Strengthen the proximal glute medius, minimus and quadriceps to improve the lading response of gait – glute weakness may cause overstress to the planta fascia
Follow our page & subscribe to our blog for weekly exercises to load and increase the tensile nature of the planta fascia and surround structures. Next weeks focus will be lateral-step downs.
