Dr. Em has called on the wonderful Rosa, owner of Pilates Plus Wellness, to help with the subject of plantar fasciitis. Plantar fasciitis (PF) can come from weakness or tension in the foot and calves.
Typically with PF, you feel more pain in the morning, and it can feel like a poker at the base of the heel as you put your foot down in the morning. It generally wears off during the day and with exercise However, for some people it may not and can flare up after activity. The PF on the foot is a thick band that has become inflamed and the reason why it gets inflammed is a multitude of reasons, it can be in the foot, higher up in hips, hip flexors, pelvic balance, calf tightness. It could also be the shoes you are wearing – new shoes that are stiff restrict movement of the foot or after wearing sandals or flip flops. As a Chiropractor these are the things we check – movement through foot, calf, knee, hips, pelvic balance and all the way up the spine. The fascial connection from the PF runs all the way up to the base of the head.
Rosa had a history of arthritis when she was younger which caused hammer toes and ended up having surgery to remove a bunion when she was 20. She sees Dr. Emma for adjustments to maintain balance and to remove the restricted areas. There are 3 exercises that Rose shared with us are:
- Stretching the calf daily in a position that doesn’t cause pronation – see video above
- Stretching in the hips – if your hips are stuck then that affects the movement of the feet. To stretch your hips place 1 ankle onto their knee so you are in a figure 4. If you need more intensity you can bend forward over your foot or knee – see video above
- Mobilising through the ribs and thoracic spine – thread the needle stretch is fantastic. Starting with your hands and knees on the ground bring 1 forearm to the ground threading it under the other arm to feel rotation in your upper back – see video above
- Mobilise through the feet – this is a great one to do over stairs. Start with your toes on the edge of the step come up onto your tippy toes and then drop your heel below your toes to stretch the calf.
All of these exercises can be done daily to get your feet fit for summer!!!