Three Dynamic Exercises for Plantar Fasciitis
Kristina Minear, L/PTA
One of the most surprising postpartum symptoms I’ve been dealing with since the birth of my son almost 2 years ago..
Plantar fasciitis!
Due to the hormone relaxin that surges throughout the body during pregnancy, connective tissues in the body literally relax. This allows the ligaments of the pelvis to soften and the joints to slightly separate, so the bowl of the pelvis can widen to provide space for the baby to come out. Relaxin doesn’t just affect the connective tissue around the pelvis though - it loosens ALL the connective tissue throughout the body, including the plantar fascia! Relaxin, combined with altered gait mechanics and lower limb swelling can all take a toll on the plantar fascia. While the foot pain is generally most severe in the morning or during the first mile of your run, it can strike at any moment - even when the affected foot is at rest!
I’ve been rehabbing my flatter, post-baby feet with specific weight training, toe yoga, and calf stretches during those precious few moments when I’m not chasing my toddler, but I’ve recently incorporated more dynamic exercises to help reduce my foot pain as well as make me a stronger runner - and mom - overall! Read on for what’s really helped heal my plantar fasciitis postpartum!
Single leg dead lift with banded resistance
I love this exercise for all humans - postpartum or not! A good single leg dead lift with a proper hip hinge works the glutes, the low back AND hamstrings, and when you add a resistance band anchored to the side, then you also get adductor, oblique, AND intrinsic foot muscle work! Balance on the leg that’s furthest from the band and maintain a neutral neck by keeping your chin tucked. Think about keeping your standing foot engaged by pressing into the big toe WITHOUT scrunching all your toes (Try it out - it’s harder than you think!)
Standing hip adduction slides with a Kettlebell
After you feel warmed up with single leg deadlifts, keep that good hip hinge pattern going with some focused adductor work. Strong adductors help anchor the pelvis, take the pressure off the pelvic floor, and help contribute to proper knee, ankle, and foot mechanics during single leg activities, like running! Push your toes into a towel and lift your heel. Slide the towel away from you as you hinge and squat with your opposite leg. Press into all your toes and feel your arch lift as you slide the towel back into your midline and stand up. Want more? Add a kettlebell for added resistance or an ankle weight!
Low lunge to knee drive with a calf raise
This one hits a bunch of different body parts, and it’s dynamic, so perfect to do before a run! Start in an athletic low lunge close to a wall. Take a full breath in as you spread your front toes and on the exhale, knee drive your opposite leg into the air as you perform a calf raise with your front foot. Once you’ve mastered this move, try putting your standing front foot on a pillow (or a stuffy!) for added balance work!
Cupping and Graston technique
Cupping and Graston both have done wonders with helping to release my calves and plantar fascia! Cupping is a decompressive therapy that helps increase blood flow and fibroblast cell production to areas of the body that are guarded, and Graston is an instrument-assisted modality that helps break up scar tissue and adhesions that restrict movement, as well as promotes collagen production, an essential for healing!
Are you dealing with postpartum foot pain? Reach out today to book a free 15 minute discovery call!
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