PLANTAR FACILITIS By, Kettlebell Lady Leanne Wylet What is plantar fasciitis? Plantar fascia is a common painful inflammation of the rubber band-like ligament that stretches from your heel to your toes. The plantar facia supports the arch of your toot comprised of 28 bones, 33 joints and more than 100 muscles, tendons and ligaments. The plantar fascia supports the arch of your foot, absorbs pressure like a shock absorber of your vehicle. It bears your weight. Pain occurs when the tissues are inflamed, or partially or completely torn from repetitive use when the root cause is not addressed such as tight calves, weak Gluteus Medius, Thoracic Spine tightness and muscle imbalances. The word “fasciitis” means “inflammation of the fascia of a muscle” while “plantar” relates to the sole of the foot and is the most common cause of heel pain. Repetitive motion such with an athlete who launch off their feet or those whose stand on hard surfaces for prolonged hours. Symptoms: • An ache in your heel • A tender bruise on the bottom of your foot • A stabbing pain that hits you the moment your feet hit the ground in the morning. • Varying degrees of pain last most of if not all of the day. • Your pain can begin to go away or disappearing altogether The plantar fascia is the rubber band-like ligament that stretches from your heel to your toes Certain types of exercises. Activities that place a lot of stress on your heel and attached band/tissue— such as long-distance running, ballet dancing, aerobic with the root cause being a weak Gluteus Medius, tight caves or lack of Thoracic Spine Mobility which contribute to muscle imbalances because the foot is placed in an inversion (turning of the foot to the outside instead of eversion inside of the foot leading to the onset of plantar fasciitis. Lack of Thoracic Spine mobility Questions to ask yourself: 1. Foot mechanics. Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia 2. Have tight Achilles’ tendons, or “heel cords”? 3. Pain in the calf muscles? This usually comes from muscles that are too tight. If those muscles are tight, that contributes to additional stress on the plantar fasciitis. Plantar fasciitis itself does not cause calf muscle pain. 4. Have an unusual walk or foot position? 5. Do you vary set to stand each day? 6. What kind of shoes do you wear? Are they worn-out shoes with thin soles? 7. Does icing to reduce inflammation help? 8. Can you touch your toes? 9. Have your tried anything over the counter to help reduce inflammation? How did you body respond to what you tried? 10. Have you tried stretches or strengthen excises? If so which ones? 11. Have I missed anything? T Please see videos links below for recommended specific exercise for the caves, Gluteus Medius, Thoracic Spine, and Tripod Feet to help increase flexibility and mobility. How to correct Planter Fasciitis: Video 1: Specific calf stretch exercise create gate timing issues Video 2: How to strengthen weak Gluteus Medius to correct muscle imbalances Video 3: Thoracic Spine exercises COMING SOON! Tripod Foot Exercises in the Safety Zone Do you use a tripod foot when you walk? A tripod foot is important to maintain your balance, coordination & control of your movement patterns such as squat, how you walk - gate, push, pull & lunge. For the health of your feet choose a shoe that fits your foot well for daily activities: walking, hiking & running. Here are a couple of videos on how o exercise your feet. • • tripod foot positions Tripod Foot exercises - updated Luna Sandals URL To learn more and how to get started with Reclaim Yourself Mastery Coach Kettlebell Lady check out her website at: Kettlebell Lady Leanne a Reclaim Yourself Mastery Coach with Kettlebell Plus 360 taking your health, fitness & relationships full circle at an accelerated rate. I understand how challenging the journey can be because I have recovered from a seat belt injury that left me disabled to full mobility & healed from two major illnesses. Let's explore what is in your best interest to move forward. To your continued success! #functrionaltraining, #feetpain, #calfs, #glutes, #back, #coaching