Posterior medial heel pain is a frequent occurrence in athletes dealing with degenerative changes to the plantar fascia, a condition known as plantar fasciopathy. The plantar fascia plays a vital role in helping to provide stability of the foot during each stride. When joints of the big toe, ankle and hip do not function appropriately, plantar fasciopathy may develop and lead to posterior medial heel pain.
Big Toe Stretch
The big toe must have proper mobility into extension to reduce the stress placed on the plantar fascia, says Karim Khan, author of "Clinical Sports Medicine." Cross your right ankle over your left knee while sitting. Grasp the right big toe and push it toward you shin gently. Attempt to push your big toe back into your hand with approximately 30 percent of your available strength for five to seven seconds. Relax and push the toe further toward your shin. Repeat three to five times and switch legs.
Goblet Squat
The goblet style squat trains both the hip and ankle, which are vital to reducing stresses that cause posterior medial heel pain. The exercise aligns the arch of the foot appropriately and uses the muscles of the hip to control foot and ankle actions. Grasp a kettlebell with both hands and hold it at chest level against your body. With your feet positioned at shoulders-width and toes pointing slightly out, shift your weight to the outside of your foot to create an arch in your foot. Squat down, maintaining the arch in your foot, and return to standing. Repeat for up to three sets of 10 repetitions.
One Leg Lateral Anti-Rotation Press
The hip plays a vital role in reducing stress on the posterior medial heel by preventing total collapse of the kinetic chain and the stresses that follow. Use the one leg anti-rotation press to train the strength of your hip. Stand with your shoulders perpendicular to a cable column on your foot furthest from the cable column. With the cable even with your rib cage height, pull the handle to your chest. Slowly press the cable in front of you, resisting the weight pulling you toward the cable column. Perform up to 10 repetitions and switch sides. Repeat for up to four sets.
References
- Pallof Physical Therapy: Core Stabilization Exercises
- "Clinical Sports Medicine"; Peter Brukner, OAC and Karim Khan, MD; 2001
- Super Human Radio: Counter-Intuitive Rehabilitation; Charlie Weingroff, DPT; August 5, 2010
