Plantar Fasciitis notes 3

Quoting my previous post, “To take the calcaneus from outward rotation on landing to inward rotation on propulsion, the small mechanics around the foot would always become overpowered by the overall centre of gravity above it.”

And how true this has proven to be. I am now running maybe 3 times per week and 98% of all plantar fasciitis pain is gone. I only feel a touch when getting out of bed for the first 3 steps.

This main reasons come from the quote above. The centre of mass defines the load on our feet, but our foot position defines the position of the centre of mass.
Humans adapted over millions of years so the foot would function in the following way:
1) The calcaneus rotates laterally outward on landing to allow the metatarsals adapt to the ground angle.
2) The calcaneus rotates laterally inward as the centre of gravity (your pelvis) comes over the foot and projects your body forward. Thus the metatarsals lock into a rigid structure to project the body forward. The load line comes down the calf, through the heel and toward the little toe.

The number 1 technique to cure Planter Fasciitis

Walk on a straight line.

Whether you’re running or walking each step should land on the centre line.
1) From a stand still project the direction you want to go bringing your back foot forward for the first step onto the centre line of the path ahead.
2) The foot should point slightly outward. In detail the landed foot should draw the centreline from the outside of your heel to the split between your big toe and the next toe.
3) As you walk or run you will inevitably touch the heel first, but you will feel the load enter into the area on the outside of the foot 4-5cm behind the little toe.

The above 3 points have been the crux or the solution for me. Amplified by:
1) Strengthening the glute medius to control the lateral angle of the leg during walking and running.
2) 2 minute calf stretches across the centre line (See Jeff Cavaleri’s videos – AthleanX on YouTube mixed with ‘Marks Daily apple’ YouTube channel) . Specifically stretches greater than 90 seconds as this is the start point of fascia release between the muscles being stretched.
3) Improving all body posture techniques when standing still and in motion. These are greatly helped by Pilates methods. A Pilates or similar instructor correcting your posture helps greatly as it is almost impossible to see or feel our postural faults. (Note posture correction and walking correction feels wrong, but if you can video record your normal self and the corrected self you will be astounded.)

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