1. Understanding the Root Cause of Heel Pain
If you got a searing, burning pain in your heel, you’re not alone. Today, I’m going to help you fix it by addressing the root cause. While the plantar fascia is often blamed, it’s actually just a symptom of a bigger problem.
2. The Function of the Plantar Fascia
The plantar fascia is a small piece of tissue that sits on the bottom of your foot. Its job is to connect the heel to the toes and provide support for the arch. However, when it becomes the main support for your foot during walking or running, it can lead to inflammation and pain.
3. The Importance of Proper Foot Mechanics
Proper foot mechanics are essential in preventing heel pain. When your foot makes contact with the ground, the heel needs to turn out to create the necessary flexibility in the midfoot. This allows your foot to absorb forces and prevent stress on your ankles, knees, hips, and low back.
4. The Biomechanics of Walking and Running
When you walk or run, your foot goes through two phases. In the contact phase, the heel kicks out to create flexibility in the midfoot. In the propulsion phase, the heel needs to invert and lock up the midfoot, turning the foot into a rigid lever to propel yourself forward effectively.
5. The Role of the Heel in Foot Propulsion
The heel plays a crucial role in foot propulsion. When the heel remains kicked out during the propulsion phase, the midfoot stays loose, causing excessive stress on the plantar fascia. This small piece of tissue is not equipped to handle the propulsion force, leading to inflammation and pain.
6. The Problem with a Mobile Foot State
When the foot remains in a mobile adapter state instead of transitioning to a rigid lever state during walking and running, the plantar fascia bears the brunt of the force. This causes the tissue to tear, leading to inflammation and pain.
7. The Impact of Tight Calves on Heel Pain
Tight calves can exacerbate heel pain as they restrict the ankle’s range of motion. Stretching your calves is crucial in relieving stress on the plantar fascia.
8. The Correct Way to Stretch Your Calves
Simply hanging your feet off the edge of a stair won’t replicate the forces experienced during stepping. To properly stretch your calves, stand facing a wall with one foot behind you. Lean into the wall while keeping your heel down to target the outer portion of your heel and stretch the calves effectively.
9. Three-dimensional Stretching for Optimal Mobility
We move in different planes, so it’s important to stretch your calves in various directions. Step across your body or rotate your hips to stretch the calves from different angles. Performing these stretches dynamically or holding them for 20 seconds will alleviate stress on the plantar fascia.
10. Addressing Weakness in the Hip Muscles
Weakness in the glute medius muscle can contribute to heel pain. The hip dropping on one side causes the foot to cave in, putting excessive stress on the plantar fascia. Strengthening the hips is crucial in correcting this issue.
11. Strengthening the Glute Medius for Improved Foot Mechanics
Stand facing a wall with the weak hip on the outside. Lift the foot closest to the wall and drop it out, then drive it back and squeeze the muscles of the hip straight into the wall. This exercise targets the glute medius and helps improve foot mechanics.
12. Fixing Heel Pain and Preventing Low Back Pain
By addressing tight calves and weak hips, you can alleviate stress on the plantar fascia and prevent or resolve heel pain. Don’t ignore these issues as they can lead to low back pain later on.
13. Conclusion and Request for Feedback
If you found this guide helpful, please leave your comments below. If there’s anything else you’d like me to address, let me know in the comments section. Make sure to turn on notifications so you don’t miss any future videos. Thank you!
