Rolling Your Foot Isn’t the Only Fix for Plantar Fasciitis

If you’ve ever had heel pain, chances are someone has told you: “Roll your foot on a ball.”

And while rolling the arch of your foot may provide temporary relief for some people, plantar fasciitis (more recently termed plantar fasciopathy) is rarely just a problem with a “tight” plantar fascia.

The foot is a complex system involving muscles, tendons, joints and fascia. To understand plantar fasciitis, we need to look beyond the painful spot, understand the foot mechanics and investigate how the whole body moves.

What is happening with plantar fasciitis?

Plantar involves irritation and changes to the plantar fascia.

The plantar fascia helps to:

• Support the arch

• Absorb load

• Transfer forces during walking, running and jumping

• Assist with the foot becoming a stable lever during push-off

When the demands placed on this system exceed its current capacity, symptoms can develop. Plantar fasciitis can occur in both people with flat or high arches. This is where the management differs.

Why rolling your foot may help

Rolling the arch can feel good because it may:

• Help release tight fascia in those with high arches.

• Provide temporary pain relief through sensory input

Why rolling might not help you

If you have flatter arches, it’s likely your plantar fascia is already in a lengthened position. It does not need to be stretched further instead it needs to be activated and restored to it’s optimal length.

Instead try the following:

• Intrinsic foot exercises to restore the arch

• Big toe exercises

• Progressive calf strengthening

• Balance and single leg exercises

• Gradual return to exercises

• Low Dye taping (in some cases)

Take away:

Rolling your foot may be one tool, but it will not work for everyone. You need to understand the underlying issue that is driving the pain. The arch should be able to flatten and lift to ensure proper foot mechanics and to evenly distribute load through the foot and leg.

If you are unsure about which situation may apply to you, book in and we can point you in the right direction.