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Plantar Fascia Exercises for Forefoot Running

Plantar fascia exercises can help barefoot and forefoot running learners avoid plantar fasciitis (PF). Another way barefoot and forefoot running learners can prevent PF is by avoiding toe-push off when running.

Using the forefoot and toes to propel the mass of the body when running may hyper-extend the plantar fascia. 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.

Other factors that cause PF:

  • occupations involving prolonged standing such as teaching, construction work, and cooks are at high risk of PF
  • poor biomechanics and over-training
  • repetitive stress that exceeds recovery, leading to degenerative changes in the plantar fascia

2 Simple, Yet Powerful Exercises for the Plantar Fascia

metatarsal stress fracture top of foot pain feet foot strengthening forefoot running

(D) Point your toes up and down and hold, do 3 sets of 20 daily.  (E) Work your foot up the towel by scrunching the towel with your toes, repeat 15-20x’s daily.

Cure Plantar Fasciitis, Go Barefoot?

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!

More Strengthening Exercises for Forefoot Running:

Run Forefoot, Run Effortless!

References:

Remedyspot.com

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc (HONS) Neurobiology; MSc Biomechanics candidate, running geek, founder of Run Forefoot.com. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, running feels natural,easier, and I'm injury free.I launched Run Forefoot.com to advocate the potential benefits of forefoot running and raise awareness on the potential dangers of heel striking.
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