Ankle Mobility

Tune-Up Tuesday Episode 28 - 3 Exercises For Plantar Fasciitis

Plantar Fasciitis is the most common cause of heel pain.  It is usually associated with pain during your first steps in the morning or after periods of inactivity, which gets better once you start moving around. 

The plantar fascia is a ligament that connects the heel bone to the toes and supports the arch of the foot.  We can think of the plantar fascia as a cable.  As we push through our toes while walking/running this cable becomes taut, helping to support our arches and give us a stable base in which we can push off of - this is know as the windlass mechanism.

Lack of ankle dorsiflexion range of motion, big toe range of motion and tightness through the muscles of the calf are extremely common in this population.  Over time, this can cause pain due to the excessive forces placed on the tissue with walking and running. 

Check out the video below with my 3 favorite drills to help decrease plantar fascia pain.

If you have any questions, comments, or concerns let me know in the comments section.  If you found this post helpful, please share!

Move Well.  Stay Strong.