WOD Doc: Plantar Fasciitis
Episode 98: Often caused by chronic overuse that was never rehabed, or increase in workout intensity with improper periodization. Either way, now you’ve got foot pain.
Recall, the Joint-By-Joint Approach dictates that areas that are under tension create distortion patterns on other areas above and below. More tension causes more tissue irritability (i.e. foot pain can be in part due to overly-tight calves).
Step 1: Don’t ignore your calf – use a foam roller and mobilize the gastroch-soleus as well as Achilles tendon.
Step 2: The Arch – standing on a lacrosse ball, roll it underfoot, as well as compress the area.
Step 3: ICE IT – in areas of inflammation, use a frozen water bottle and roll it underfoot.
BONUS
If you’re calves are shot and now you’ve got arch pain, click on the below videos for even more ways to loosen up your tight calves:
