If one move can get you into pain then one move can get you out. Sounds crazy, I know, but since I learned it in Z Health I’ve seen it over and over. It may take a few tries to find the right move, but give me your belief, some patience, and enough time I can find it. Now I have plantar fasciitis. Time to put my money where my mouth is. Is there one move to cure my plantar fasciitis?
If there is, I will find it.
It’s been done before
I’m confident I can beat it in one move. I’ve seen it happen: My client Chris came to me with horrible plantar fasciitis. We tried stretching; that failed. Then we tried myofascial release; that failed. We tried this; we tried that; we tried it all.
And then we tried k-tape.
‘I think the pain’s gone.’
‘Really?’ He takes a few steps.
‘Really.’
It was that easy. We spent Months trying different remedies and all we had to do was tape his foot. There was one move (K tape) after all.
My plantar fasciitis
This isn’t my first battle with plantar fasciitis. I used to get it every summer. It would start in June, leave by October.
The one move: ditching my summer footwear (sandals).
My theory, and I’m not a doctor, is that to keep the sandals on my feet I was curling my toes into the forefoot. As a result of this constant tension my arch, and the fascia, were too rigid. As soon as I stopped wearing sandals my PF improved.
Back up a second… What is the plantar fascia?
What are we dealing with, exactly. The plantar fascia is a sheet of connective tissue that runs from heel to just shy of your toes. Think of your arch as a bow. The PF is the bow string.
What is plantar fasciitis?
From wikipedia: Plantar fasciitis is a disorder of the insertion site of the ligament on the bone characterized by micro tears, breakdown of collagen, and scarring.
In plain English: You’ve been running a lot, or spending time on your feet, and your heel hurts like holy hell for the first 10-20 steps in the morning, or for the first few steps when you’ve been off your feet for a minute.
PF is a condition that accounts for roughly 10% of all running injuries. And since all runners are basically just biding time between injuries chances are you’ll eventually wake up one morning and feel like you’re walking on broken glass for about 10 steps.
Probable Causes
PF isn’t inflammation of the fascia but rather necrosis (tissue death). This is caused because…
- your foot is too flexible and the PF gets overstretched.
- your foot is too rigid and the PF absorbs too much bodyweight too soon. Remember that runners land with forces off up to 6 times their bodyweight. (It’s a wonder we can run at all.)
- bone spurs.
- tight calves.
- Lots of time on your feet.
- Being overweight.
Round 2
I have plantar fasciitis again, only this time it is Spring. There are no sandals to throw out.
Every step in the morning is agony. Time to find that move.
Move #1: KT Tape
It worked for my client. It will work for me. I buy some K tape, watch the video, apply it and then walk to work.
I feel slightly better, but my feet still hurt.
I’m still searching for my one move.
2- Voodoo floss!
Let’s stimulate some blood flow into the affected area.
I wrap my affected foot in voodoo floss, creating a tourniquet, and then move the fascia through the tourniquet, then peel off the wrap and voila. Instant relief.
For about ten minutes. This is effective, but is not my one move.
BTW- How does voodoo floss work? Simple. Voodoo, Shamans, Hexes. Seriously though… I did an entire blog on this.
Here’s a short video on how to floss the plantar fascia. This may be your one move.
3- Roll it out
Tight calves are frequent cause of PF, so I roll my calves; then I roll out my feet.
There is some temporary relief; but I am still in pain.
Perhaps I’m overconfident. Maybe there isn’t one move in this case. I apply and re-apply all of the above for weeks hoping that consistency is the one move. No dice. My feet get worse; my left foot in particular. It hurts now even when I’m not standing or putting weight on it.
I’m exasperated. Is there really one move to cure my plantar fasciitis? I’ve lost all hope when…
4- My one move: Dorsiflexion
Dorsiflexion occurs in your ankle when you draw your toes back toward your shins by contracting the tib anterior and flexing the ankle joint.
I watch a great youtube video on plantar fasciitis by Bob & Brad, two amazing PT’s, and learn that while sleeping our foot is plantar flexed (toes pointed down). That means the fascia starts to heal while in that position. When we awake and stand up the foot dorsiflexes and stretches/tears that newly repaired fascia causing the pain we associate with PF.
If I can sleep with my foot in dorsiflexion my PF will heal correctly. How do I do that?
I buy a brace that keeps my foot dorsiflexed over night.
The next morning I stand. I’ve slept in the brace for one single night.
I think the pain is gone.
‘Really?’ I take a few steps.
‘Really.’
That’s my move!
Not Done Yet
I’m moving again; and while one move got me out of pain it will take several more to strengthen and bullet proof my feet from future injury.
As they say, ‘A man’s work is never done’.