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.