Plantar fasciitis is a type of pain in the heel and bottom of your foot. It involves the inflammation of a thick band of connective tissue, called the plantar fascia, that runs from your heel, underneath your foot and to your toes, according to MayoClinic.com. Exercises should address not only the painful area, but also the source of the pain, which can originate from the pelvis.
Causes
Plantar fasciitis is usually caused by tight calves, weak tibialis muscles in the front of your lower legs, and tight muscles in your bottom of your feet, according to SportsInjuryClinic.net. This decreases the flexibility in your foot and ankle joint. Another cause is overpronation of the feet when you walk, which is the rolling or dropping of the arch of your foot toward the middle of your body. This condition is common among runners and women who wear high-heel shoes.
Exercise Benefits
For every tight muscle group, there is an opposing muscle group that is weak. Strengthening the weaker muscle group improves the balance of tension between the two muscles. When you perform strength exercises, do not just strengthen the local area of your foot and lower leg. Plantar fasciitis can originate from a lack of hip extension due to weak buttocks and and tight hip flexors, according to physical therapist Gray Cook, author of "Movement." Gray suggests that you strengthen your buttocks and increase your hip joints' range of motion before stretching or strengthening your calves and foot.
Corrective Exercise
Physical therapists, chiropractors and exercise professionals often use corrective exercise to address plantar fasciitis and other types of joint and muscle pain. This method not only addresses the symptoms of pain, but also the cause, which may be far from the pain site, according to Anthony Carey of Function First in San Diego. For example, if your buttocks are weak, then you would not be able properly extend your hip and ankles when you walk or run. This reduces your feet's ability to dorsiflex, or lift your foot up so that your toes point up. Stretching and strengthening your foot and lower leg muscles by themselves would not improve in eliminating pain from plantar fasciitis.
Carey recommends that you do corrective exercises daily, and have your exercise or medical professional perform an assessment to see if the exercise program is working for you.
Sample Exercise
The standing heel drop is a basic exercise that Carey recommends to improve your posture and lessen the symptoms of plantar fasciitis. Stand at the end of a step on a staircase on the balls of your feet, and hold onto the sides for balance. Drop your heels and lift your toes up to stretch the calves and activate the tibalis muscles. Tighten your buttocks and stand tall to maintain a balanced posture. Pull your shoulder blades back slightly. Hold this stretch for one minute, and take a short walk around the area. Repeat the exercise one more time.
Warning
Never overstretch a tight tendon, muscle or joint, because you can cause a stretch reflex that makes your tissues tighter and more painful. Always consult with a medical or exercise professional before attempting any exercises for plantar fasciitis.
References
- SportsInjuryClinic.net; Plantar Fasciitis
- MayoClinic.com; Plantar Fasciitis
- "Movement"; Gray Cook; 2010
- "Pain-Free Program"; Anthony Carey; 2005
