Healing for Plantar Fasciitis: Pilates Exercises
Plantar Fasciitis
Is the result of collagen degeneration (not inflammation) of the fascia of the foot and towards the heel bone of your foot.
This is pretty common issue for everyone now.
According to this study (link) "inclusion of electrical dry needling into a program of manual therapy, exercise and ultrasound was more effective for improving pain, function and related-disability than the application of manual therapy, exercise and ultrasound alone in individuals with PF at mid-term (3 months)."
Symptoms
How it presents
Heel pain with first steps in the morning upon waking-up or after long periods of non-weight bearing or at the start of a workout.
Tenderness to the anterior medial heel.Limited dorsiflexion and tight Achilles tendon.
A limp may be present or may have a preference to toe walking.
Pain is usually worse when barefoot on hard surfaces and with stair climbing.
Many patients may have had a sudden increase in their activity level prior to the onset of symptoms.
What is the Plantar Fascia
This is a connective tissue that is on the sole of your foot. That attaches to the heel bone to the first joint of the toes.
It is a type I collagen connective tissue, it is strong but also flexible to manage tensile strength.
Exercises that may need to be avoided
In the acute phase running, jumping and heavy weight lifting may need to be reduced for a short period of time.
Exercises that can help heal
Ankle exercises such as heel raises, prances on pilates equipment, prehensile on the pilates footbar
Calf strengthening exercises
Hip stabilizing exercises such as hip abduction, hip adduction, hamstring strength and abdominal exercises
These suggestions will change over the course of the healing journey as overall the symptoms will change and eventually finding balance between muscles strength and length will become important.
Our MVNT Approach
A deep dive on our approach is in a previous post. Our MVNT method in summary focuses on all your past history, your lifestyle that may increase inflammation, and your goals and movement needs day to day.
These factors in mind develop into our full MVNT practice. Involved with in person or virtual pilates based training, following client education with an at home practice to continue daily. These become the stepping stones so that once each is met in ways that pain is reduced we continue to return your body to the abilities of it’s fullest potential while preventing further pain and discomfort that may involve more corrective exercises for imbalances in your musculature. Once each step is achieved we slowly progress to the movements the spine is able to do and challenge your areas of issue so that we provide the guidance and skills so that those movements no longer become an issue!
Our goal is to get you back to moving as your best self while preventing future set backs. So if this was informative to you and may interest you in becoming a client with me. Find our studio and see us for a consultation any day.