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Tapes Flex
Plantar Fasciitis by Deborah Vogel
Dear Deb,
I'm a dance instructor and teach 23 hours a week. I have plantar fasciitis and can't seem to eliminate it. I've been stretching, icing, rolling my feet on tennis balls, sporting tennis sneakers in all dance courses, put on insoles recommended to me by my chiropractor, gotten my feet adjusted and put electrical stim through them, and taped my toes daily. I'm still in pain. This started in Nov. I was simply wondering if you had some other ideas. I appreciate any advice you can give! Thank you! Kelly
You might be certainly doing everything right, Kelly, following a textbook rehab process for plantar fasciitis.
For many who don't know what plantar fasciitis is - it is an irritation of the plantar fascia that's on the bottom of your foot. Fascia is a sheet or band of connective tissue that surrounds muscles and binds cells together. In some areas it's thin, like the fascia beneath your skin, and other areas fairly thick, like on the ball of your foot.
Tom Myers wrote a beautiful book known as Anatomy Trains, which looks on the myofascial meridians of the body. He proposes there is a collection of myofascial lines of that journey through the body. For example, the superficial back line begins with the plantar fascia at the foot, goes up the back of the leg, continues up the muscular tissues of the spine and ends over the top of your head at the eye sockets. Tension in any area along this line will affect the whole.
I know you're already rolling on a ball to help release the plantar fascia. I'd tell you to try this as well! Let's see if yow will discover different areas that could be influencing the plantar fascia. You didn't mention if you had plantar fasciitis on one or both feet. When you have it only on one foot, I all the time take a very careful look at the pelvic/torso shifts, and for any potential leg size differences. If it is on both feet, then decide the side that seems to be somewhat worse.
Before you roll the ball underneath your foot, attempt sitting on the ground and placing it beneath the thigh. Press the hamstring gently into the ball to encourage release. When you are in a tight area, slowly, slowly flex your foot. Very slowly - take four very sluggish counts to flex it. Try this a number of more occasions below your hamstring, before doing the identical thing for the back of the calf. Place the ball beneath the calf to massage it, but then also taking the time to do very, very slow flexing of the foot while the ball continues to be beneath the calf.
Now get up and see how the foot feels. Is there any less pull on the underside of the foot? Hopefully so!
Now you wish to stand together with your back to the wall and place the pinkie ball along the same side of the backbone of the leg you have been just working on. One spot may be right along the backbone somewhere between the shoulder blades. You're leaning on the ball along with your feet securely positioned a few foot away from the wall, or whatever distance feels comfortable. Now with the ball staying in one spot along your backbone, gently and slowly, very slowly drop your head towards your chest stretching the muscle tissue along the side of the spine.
You'll be able to repeat that a number of times at different spots along that very same side of the spine.
Now recheck how your feet feel. Do you feel any much less pressure on the feet? This can be a good exploration for dancers even without plantar fasciitis. It always astonishes me the detailed relationships between body areas. You just explored releasing tension along the superficial back line of fascia - without ever touching the plantar fascia itself - and but - the plantar fascia most definitely has been helped.
If this made a difference to how you feel in standing and strolling, Kelly - it could be helpful to find a massage therapist who specializes in myofascial massage. In addition, I would encourage you to continue exploring and releasing any pressure you may discover above the level of the foot. This will imply that you need to make some modifications in your movement dynamics like the speed of your walking.
In case you discover you can stroll more simply and without as much strain by strolling more slowly than you usually do - then you have to become aware of your velocity and try to stroll slowly and simply, permitting the foot to roll without ache, and the weight to transfer firmly but smoothly from one foot to another.
Please let me know how you do with these ideas - and I'm additionally all the time wanting to read your feedback in case you care to leave them.
Warmest regards, and hope everybody has an exquisite week!
Deborah
About the Author
Deborah Vogel is a dancer, author, and master teacher who conducts workshops for teachers as well as student and professional dancers. Her numerous articles on dance technique and injury prevention have appeared in Dance Spirit, Dance Teacher, and Pointe Magazines. During her years in NYC she co-founded the Center for Dance Medicine with Dr. Richard Bachrach. Currently she is on faculty at Oberlin College and the OC Conservatory of Music.
Funkmaster Flex - Fabolous Freestyle