Plantar Fasciitis: What is it and How do I fix it??

Imagine this: You’re running or walking around the Queen City–in the best shape of your life–enjoying the harvest of your hard work. You’re with your friends talking about the next big race or goal you have in mind. Life is great and nothing can bring you down…that is, until you feel a sharp pain in your arch. 

You continue working out with this pain until it becomes unbearable. Your heel hurts, your arch burns, and for some reason your glutes are now tight. If this sounds like you, don’t worry. You might be experiencing plantar fasciitis, an injury almost half of our customers have experienced before! We met up with Dr. Chad Kuntz of Pr1me Movement Physical Therapy to learn more about this aggravating injury. Spoiler alert: It does go away with proper treatment! 

What is Plantar Fasciitis? 

“What is Plantar Fasciitis?” Video

Dr. Kuntz defines plantar fasciitis as a “tightening of the fascia.” The tightening can occur when we have muscular weaknesses or imbalances throughout our bodies. Once we address the weaknesses, we can work towards strengthening the fascia and other major muscle groups that work along with the fascia. 

Strengthening Exercises

“The 7 Best Exercises Every Runner Should be Doing” Playlist

We’ve figured out the problem, now it’s time to act! Spend less of your time cramming in miles on an achy foot and spend more time in your gym’s functional training spot (or your bedroom because these can be done at home!) Check out Dr. Kuntz’s “The 7 Best Exercises Every Runner Should Be Doing” Playlist and make it a habit to do these exercises daily. Once you target and strengthen any weaknesses or imbalances in your body, you’ll notice an improvement with your plantar fasciitis. Plus, we runners tend to neglect these little things… remember, if you take care of the little things, the big things will take care of themselves! 🙂

I’ve Strengthened, but My Foot Still Hurts

“How to Prevent Plantar Fasciitis in the ‘Long Run'” Video

Don’t worry, if your strength training isn’t showing any signs of improvement, you might need to dial down and work on the tissue tightness. The Roll Recovery R8 Roller Margaret is using is perfect for releasing tension in your calves. Once you’ve loosened your calves, you can use the HyperVolt Massage gun to work out any knots in your glutes or quads. Lastly, The TriggerPoint NANO Foot Roller is perfect for digging deep within your plantar fascia. 

Once you’ve loosen the muscles, then slowly build up your strength training. Your plantar fascia needs to be both strong and mobile. Keep up the strength training, rolling, and regularly replace your shoes every 3-6 months (we got you covered on that!)

Although the gadgets we sell in the store can help with at-home treatments, we recommend seeing a doctor (such as Dr. Kuntz) to address any underlying causes for your plantar fasciitis. Dr. Kuntz and the Pr1me Movement team will create a customized plan for you to overcome your injury and prevent it from returning. Check out his practice with links below, and let’s overcome this small roadblock in your training, together!