Plantar Fasciitis and Barefoot Running

Plantar fasciitis may pop off if you are new to barefoot and minimalist running because a forefoot strike landing is required for these running styles, and forefoot running (see here what a proper forefoot strike looks like) in general has been proven to be the safest and most efficient way to run for sprinting to running the longest distance as compared with heel strike running, Here are all the evidence-based reason in support of this.

The reason plantar fasciitis may arise is that forefoot running engages the arch and plantar fascia differently and in a more functional manner than heel strike running. Heel strike running, usually in conventional running shoes which are often too narrow and stiff, which prevents the plantar fasic from bending, expanding and compressive naturally thereby placing more stress not just on the PF but arch and the entire foot. This is why barefoot and minimalist running ranks very high on preventing overall foot injury, especially plantar fasciitis and painful arches because the feet are as free as possible, enduring full freedom of movement which 

This is because long-term use of traditional running shoes massively dis-engages the foot’s muscles, progressively draining away foot strength. Luckily, shoe-induced foot weakness can be reversed, and plantar fascia strength can be restored by following these plantar fasciitis physical therapy tips!

As for forefoot running form tips to avoid plantar fasciitis, avoiding toe-push off to initiate flight. In other words, never use your toes to push your entire body forward when running because it over-stretches the plantar fascia. The best way to avoid misusing your toes, focus on landing leaning slightly forward with your upper body while always keeping both knees softly bend. Doing so naturally removes the foot off the ground with less muscle effort.

• To break the habit of toe push-off when running, follow the Pose Method of Running, which recommends pulling the foot up using the hamstrings, instead of pushing your body with your forefoot.

Another great strengthening exercise for plantar fasciitis is walking barefoot, or in barefoot-inspired footwear as much as you can, especially on uneven terrain. Discomfort may arise, but relax your feet and walk as normal as possible. Your feet will adapt very quickly!

Walking barefoot on uneven terrain, strengthens every angle of the foot since the feet are now able to receive a wealth of sensory input.

• the increased sensory input activates reflexes in the foot, which in turn, strengthens soft tissue and the plantar fascia

The plantar fascia is a very strong structure of the foot, walking barefoot while the plantar fascia is inflamed, wont kill you, nor will it exacerbate the condition.

Simply, walk barefoot on grass at a comfortable pace for 20 minutes, trying to maintain your natural walking gait, no limping, or favoring the other foot.

Do the best you can, the pain will be gone before you know it. Being patient is key, and DO these exercises daily. If you don’t do them, you will get injured and will be referred to a physiotherapist where you’ll end up doing the same exercises anyway!

References:

Remedyspot.com