Excessive tension in the Plantar Fascia can result in pain and inflammation in the fascia at the bottom of the foot. This condition is often linked to a slumped upper body and forward head posture, which is very common in our modern society (due to excessive screen time, etc.). As the centre of gravity shifts forward with this posture, more tension is required in the neck, back, hamstrings, calves, and Plantar Fascia to prevent falling forward.
The Plantar Fascia, a crucial band of connective tissue connecting the toes to the Achilles Tendon, collaborates with the Achilles Tendon, Gastrocnemius, and Soleus to facilitate the propulsion of the foot and ankle complex, such as during running or jumping.
To relieve tension in the Plantar Fascia, try the following self-care steps:
- Kick off your shoes and place a tennis ball on the ground. For an added anti-inflammatory benefit, consider using a plastic bottle filled with frozen water.
- Position one foot on the tennis ball while keeping the other foot on the ground. Use a wall for balance if needed.
- Apply some of your weight on the foot with the ball and roll it back and forth along your Plantar Fascia.
- Roll for 30–60 seconds, then switch to the other foot. If necessary, opt for a harder ball to increase pressure.
Remember, consistency is key in self-care routines. Incorporate these simple steps into your daily or weekly routine to promote foot health and alleviate Plantar Fasciitis discomfort.