Description
You don't need 10+ exercises for Plantar fasciitis.
I have worked with countless runners navigating plantar fasciitis (plantar fasciopathy) who can barely walk to being able to run marathons again.
One misconception is that many injured runners think they need more exercises to get better.
I have consulted many runners who have 10+ exercises they try to do for the foot pain and still see no progress.
There are plenty of cases where I have also only incorporated 1 exercise.
It can be as simple as heel raises. But there is depth in simplicity.
These movements can help build resilience in the plantar fascia; however, it also gives us a lens to understand your body.
For example, watch for the weight shift to the outer foot. This avoids loading the plantar fascia.
We also consider big toe mobility as limited motion can cause this too.
Watch for quads to compensate by bending at the knees as they go up and down. This may be a compensation for limited ability to generate force through the lower leg/calf/foot region.
To further load plantar fascia, you can also reposition the big toe.
Then, we can consider incorporating other variables like incorporating resistance and/or tempo related work.
While 1 exercise with can be good enough, it is not the only thing I act on when serving runners navigating plantar fasciopathy.
We need to dig deeper.
For example... Here is something to think about.
When is the right time to progress exercises and/or running routine?
Answering this question does not simply involve knowing exercises and/or exercise progressions.
It involves understanding your body and the ecosystem around it.
Remember, this is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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#runningrehab #plantarfascia #runninginjury #footpain