See how Pilates can help with plantar fasciitis

Plantar fasciitis is the most common heel pain. The plantar fascia is the flat band of tissue (ligament) that connects the heel bone to the toes. It supports the arch of the foot. If the plantar fascia is strained it gets weak, swollen and irritated. This is when the heel bottom of the foot hurts when standing or walking.  It is common among middle-aged people. It occurs in people of all ages, especially those that are on their feet a lot, athletes or soldiers.  It can happen on both feet and one foot. We’ll take a look at how Pilates can help with plantar fasciitis. But first causes.

Causes

Plantar fasciitis is caused by straining the ligament that supports the arch in the foot. Repeated strain can cause tiny tears in the ligament. This can lead to pain and swelling. It’s most likely to happen if:

• your feet roll inwards too much while walking (excessive pronation)
• you have high arches or flat feet
• you walk, stand or run for long periods of time especially on hard surfaces.
• you’re overweight
• you wear shoes that don’t fit well or are worn out
• you have tight Achilles tendons or calf muscles.

Symptoms

Usually there is pain during the first steps after getting out of bed or sitting for long periods of time. There may be less stiffness and pain after a few steps. Foot or feet may hurt more as the days go on. They may hurt the most when climbing stairs. Foot pain at night may be a symptom of a different problem such as tarsal tunnel syndrome.

Treatment

No single treatment works for everyone. There are things that can be tried.

• Give your feet a rest.
• Reduce activities that make your feet hurt.
• don’t walk or run on hard surfaces.
• Try putting ice on your heel to reduce pain and swelling.
• Stretch your calves, especially first thing in the morning.
• Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole.
• Try heel cups or shoe inserts. Use them in both shoes even if only one foot hurts.

If these treatments don’t work, then your doctor can suggest other treatments.  Plantar fasciitis occurs because of injuries that have happened over time. With treatment the pain will be less within a few weeks. But it may take time for the pain to go away completely. It may even take a few months and up to a year. A number of exercises in Pilates can be good for strengthening and stretching the calves. A series of exercises called “footwork” is done on the reformer that not only works the muscles in your legs but also the muscles in your feet. There are accommodations that can be made for any soreness in the feet. I.e. There is a padded foot bar that may be used on the reformer.

Exercises in Pilates that can help with Plantar Fasciitis

Any exercises that allow you to stretch the calf muscle can help relieve the pain. Muscles that help strengthen the calf muscles will help with preventation in the future.

Reformer Pilates Exercises

• Footwork
  • high half toe – calf workout
  • Running / prancing – slow provides a stretch; fast provides a calf workout
  • lower and lift – calf exercises
• elephant – calf stretch
• upstretch – calf stretch

Pilates Mat Work Exercises

• Any exercises that require activating the calves e.g. plantar or dorsi flexing the ankle
• Stretching the calf with the band