Plantar Fasciitis is no fun. The excruciating pain can halt workouts and keep you out of your favorite shoes for days. It is caused by an imbalance in the strength of the foot muscles and overloaded attachments of the fascia. Fortunately, a breadth of research exists on effective techniques for treating Plantar Faciitis.

The Plantar Fascia, a connective tissue spanning the sole of the foot,  works to passively store and return energy as you step. When this fascia is overloaded, an important muscle in the foot (flexor digitorum brevis, or FDB) flexes to take the tension away. A weak FDB does not have enough strength to adequately relieve the pressure from the plantar fascia. The increased tension overloads the attachments of the fascia and the result is Plantar Fasciitis.

Check out these new techniques for treating Plantar Faciitis recently published in Competitor Magazine:

Place a flat piece of TheraBand on the floor beneath your foot. Stabilize it with the heel and forefoot and pull the opposite end of the TheraBand to your knee, thereby lifting your toes. While maintaining tension on the TheraBand, force the toes downward (arrow). Read more here.

Place a flat piece of TheraBand on the floor beneath your foot. Stabilize it with the heel and forefoot and pull the opposite end of the TheraBand to your knee, thereby lifting your toes. While maintaining tension on the TheraBand, force the toes downward (arrow). Read more here.

The stretch is held for 10 seconds and repeated 30 times per day. The plantar fascia should be lightly massaged while performing this stretch.  

The stretch is held for 10 seconds and repeated 30 times per day. The plantar fascia should be lightly massaged while performing this stretch.
 


Posted
AuthorChristina Pierson