18 Dec 2021 Hypermobility and Plantar Fasciitis
I’m not sure if it’s more prevalent in the hypermobile community but I see a fair amount of Plantar Fasciitis in the clinic. This is a painful inflammatory condition of the plantar fascia under the foot. This fascia runs from the heel to the toes. It is typically worse in the mornings when the plantar fascia has stiffened overnight, and movement gradually improves it during the day for some people.
Runners can get this condition a lot due to the stress of hitting the ground, which can irritate the tissue.
Maybe the incidence of flat feet in the hypermobile foot is a contributing factor. The tissue has lost its elasticity and bounce, and this can lead to poor foot mechanics, pressure in the wrong part of the foot and our general tendency towards sensitive, inflammatory tissue. A condition like EDS tends to lean towards inflammatory tissue anyway – and it does not take much to stir it up sometimes. The subsequent poor gait to avoid increasing foot pain can lead to knee, hip and back pain. So, we want to catch this condition before it impacts the rest of the body.
What can we do to help the hypermobile foot avoid plantar fasciitis? Over on my YouTube channel, I have a short exercise routine specifically for this painful condition as part of my A-Z of Hypermobility. The letter F for hypermobility is focused on fascia and feet. Treatment will typically involve mobilising and dynamic stretching of tight calf muscles that are often the instigator of this condition. To start working on this at home, I would recommend
1) Ankle Circles in both directions
2) Walking on the spot
3) Heel raises and lowers on a bottom step
4) Pointing and flexing your foot into a band against resistance
5) Massaging the foot on a spikey ball or tennis ball (but not if pregnant).
Wishing you Happy, Healthy Feet this Festive Period.
Kristyanne RobinsonPosted at 02:50h, 03 July
I have Eds and have dealt with plantar faciitis for years. I initially treated it in the ways you recommended above with little to no relief. I eventually encountered a sports medicine dr who told me that with eds I should not be stretching “ever” as I am never actually stretching the muscle but rather the connective tissue and therefore worsening the problem. I recently encountered a physiotherapist who was telling my daughter (also eds) to stretch for her feet and when I explained what that dr had told me she seemed quite confused. So now I’m confused. To stretch or not to stretch!? Going off my experience, at least with feet it has not been helpful. But then neither has chiro, acupuncture, massage, light therapy, heat, ice, rest, tens therapy, and a reconditioning program!
Jeannie Di BonPosted at 14:50h, 05 July
Thank you for taking the time to comment. It can be a really frustrating condition. It is often caused by tight calf muscles that pull on the plantar fascia so mobilising and improving foot and lower limb function will help. I don’t recommend static stretching but do encourage dynamic stretching – where you don’t hold the stretch end of range but move in and out of a stretch. Much more beneficial.
AnnettePosted at 13:52h, 09 November
Not going barefoot in my home keeps my plantar fasciitis at bay. I wear my Birkenstocks in the house. I used to be the person who didn’t allow shoes inside. If I get lazy about it I can feel the pain start back up.
Amy BarrickPosted at 21:12h, 15 November
What would it indicate if the pain is better in the morning and worsens through the day? The main pain is in the forward part of the underside of my heel, toward the arch, right as the heel is ending. And it’s awful:( I can find nothing that alleviates it. Standing is worse than walking, but waking is still pretty bad.
Jeannie Di BonPosted at 12:30h, 17 November
Sorry to hear. It is very difficult to give a specific answer without seeing you walking or moving. It could be a number of things. Please do see a physiotherapist for a diagnosis. Hope it settles soon,