This blog is the continuation of the previous blog post to help you analyze what may driving your plantar fasciitis.
Step 1) Find a path that is 50 feet long that you can walk down and back about 3 times
Observe these 3 things while walking on this path:
1: Do you spend more time on one leg versus the other?
When we walk, we are able to “hide” or “make” up for a leg that is weak or has less balance than the other. When you stand on each leg you may notice that one side is more of challenge than the other. Or it may just feel even more unnatural.
2: Do you walk on your toes?
This may occur on one side, the other or both. Pain may be the reason or just plain tight muscles.
3: Do you have pain if you try to walk heel to toe on each foot?
This will confirm tight muscles that are found in number 2. Also, if it is painful to do this then
there needs to be a way to be able to perform a heel to toe walking pattern pain free.
Step 2) Stand in front of a mirror and balance on one leg (you will do this on both sides).
1: How is your balance on each side?
Pain can limit your balance and strength. We need our balance and strength to be equal on each leg especially in walking and running. If there is asymmetry between the sides, then injuries may occur in other areas. We call this the “kinetic chain” and when a foot hits the ground, the forces go up and down the “kinetic chain.” See below (focus on the pelvis down):
2: What does your knee do when you squat down 3 times on each leg?
In our clinic, we focus on the top-down approach of the “kinetic chain”. The knee will naturally move toward the center of your body support your body weight. The gluteus medium muscle, which is located on the side of your hip, activates to stabilize the hip and to have the knee track over the second toe during this movement. Also, in chronic ankle sprains, the gluteus medius muscle on the asme side has shown to be weak.
One’s balance on each leg in addition to the gluteus medius activation/strength will determine where the knee goes. There may be other factors, but for this article these are the main two we will focus on as they tend to be the most prevalent.