For some reason I have been working with a lot of people lately who are suffering from plantar fasciitis. Fortunately, each of them have been able to be treated successfully. In fact, one woman said she hasn’t been able to run without pain for over four years, and after just one treatment (and self-treatment) she went out running pain-free! I’m happy to say she emailed me (she’s from out of town) to tell me that thanks to the self-treatments she’s been able to totally eliminate the problem from her running-life.
The problem originates with two muscles: tibialis anterior and peroneals (look them up on the internet so you can see them). They both insert into the bones of your arch; the tibialis anterior is on the long bone that goes to your big toe and the peroneals insert into both the long bone by your little toe and the exact same spot as the tibialis anterior.
When they are tight they are pulling the bones in opposite directions, putting a severe strain on your arch muscles. Add to this your gastrocnemius and soleus (look these up too) that merge into your Achilles tendon and insert into the back of your heel bone. When these muscles are tight they are pulling your heel bone backward, therefore putting yet another strain on your arch muscles.
Each of these muscles need to be treated and when they are you’ll get quick relief from the pain.
Here’s a hint to treat your tibialis anterior. Take a tennis ball and put it just below your knee and to the outside of your shin bone. When you look the muscle up on the internet you’ll see exactly where it originates. Now, kneel down on the floor, balancing your leg onto the ball. Move your leg forward so the ball is running right next to your shin bone, going down toward your ankle. Each of the points that hurt (there will be one that is really painful, that’s the key point) is a spasm that is tugging on your shin bone, and also straining your arch.
If you have my book, Treat Yourself to Pain Free Living you can find the other treatments in the chapter about the lower leg.
The weekend is coming up, and if it’s as beautiful where you live as it is here in North Carolina, you may be planning on going out running. If so, have a terrific run — or cycle — or some other fun outdoor activity.
Wishing you well,