Plantar Fasciitis: Don't drink the water!

Plantar fasciitis is not contagious.  This is something for which I am quite certain.  Still, by the amount of people I have seen recently with this problem, I might be able to be convinced otherwise.

Plantar fasciitis is an inflammation of the fascia on the bottom of the foot which is typically caused by overuse or poor biomechanics.  Normally this thick tissue is used to absorb shock, but as it becomes inflammed, it also becomes more rigid and doesn't provide the spring that we need.  The fascia also begins to tug on our bony heel and create a heel spur on the bottom of the foot.  

As it is a package deal, you don't just get inflammation, you get pain.  The hallmark pain (which is on the bottom of the foot and often near the heel) is on the first step you take out of bed or after you take off your shoes for the day.  Of course you can have pain elsewhere, too.  In some cases, I have seen the problem be so severe that it was creating a numbing sensation near the ball of the foot.  

It is rare to find someone who has plantar fasciitis and does not have tight calf muscles.  The calf muscles, in conjunction with the fascia on the bottom of the foot, act as a sling.  When the calf muscles are tight, the fascia also gets pulled taut and thus contributes to the tightness and the decrease in shock absorption.  It is also common to see plantar fasciitis in people who have weak arches or tend to pronate.  

While lots of factors come into play, the treatment is actually quite simple: soft tissue therapy of the calf and plantar fascia (Graston has profound effects), stretching the calf muscles and feet, and strengthening the arches and/or addressing issues with pronation.  Of course, as with all things, a little yoga helps, too.  Two really great yoga postures for treating this condition are downward facing dog (with straight legs and with slightly bent knees) and toe sits.

By the way, it probably is okay to drink the water.  In summer, we are not only more active and demanding more use from our legs and feet, but many of us wear flip-flops.  Because most styles are not supportive at all, the jump from wearing shoes with good arches to nothing is a giant leap.  Our feet have gotten used to relying on the support of the shoe.  Without it, our feet become unhappy.  Rest assured that these are more probable reasons for the frequency of seeing this condition in my practice, not the water.  

I could go on and on... but it is summer.  I'm going outside to play!