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Giving a Foot About Plantar Fasciitis: Five Exercises that Help Stop Foot Pain

Under our skin like a (very stylish) catsuit is a layer of connective tissue called fascia, it is designed in a criss cross/grid like fashion and can stretch or compress to transfer force throughout the body. This superficial fascia (also called areolar tissue) moves freely over our bones and muscles. My son demonstrates the idea below with this finger trap toy.

The fascia at our feet and hands is deep fascia which is inelastic, strong and almost entirely made up of collagen (called an aponeurosis). The skin is attached to this fascia so as not to slide right off our fingers and toes -I’m sure there’s a more scientific way to explain this but stay with me.

When fascia gets dehydrated, under or over stretched it gets weak. The role of the arch in the foot is to spread when load is applied (when we step onto the foot) and then lift. This transfers energy to muscles, ligaments, tendons and fascia. When the foot is unable to do this -perhaps because of the stylish pointy shoes you might wear? The fascia becomes weak and is vulnerable to injury and micro tears. The great thing is that we have incredible bodies that want to heal us. So here are a few ways to hydrate and strengthen your foot and the fascia underneath it so you can walk, run and jump pain free.

Roll your feet to hydrate your fascia

Water is the medium of exchange inside our fascia, in fact the achilles tendon is 63% water. To

get water into the fascia we need to squeeze it like a sponge and just like a sponge when we release the pressure then water can comes back in bringing healing proteins with it. Every morning while brushing your teeth massage each foot over a small soft-ish ball, you can imagine that you are kneading dough, squashing grapes and vacuuming under a rug (don’t miss any bits)

Stretch your calves and hamstrings

The arch of the foot is the end point for the back line of fascia. We are a tensegrity system which is just a pretty word to explain that our bones are held under constant tension by our elastic links and each part speaks to every other part through this system. In other words a tight patch in one area can show up as dysfunction elsewhere. I’ve attached a