Blog Archives

Plantar Fasciitis: an illustrated explanation of why your foot hurts

171/365:
photo: who am i today

Plantar fasciitis is a very common form of foot pain and one that I find really interesting because it manifests in both really active runners and relatively sedentary people.  How can a person that is training for their third marathon develop the same pain as someone that doesn’t exercise much more than walking from their desk to their car?  You can’t purely blame it on over or under-use if the desk jockey and the super athlete are getting the same thing.  So what is causing the bottom of people’s feet to hurt so much and for so long?

The short answer: (a combination of the following factors)

  1. The shoes you wear all day (not just while running)
  2. Your posture & movement patterns (how you sit, stand, walk and breathe all day)
  3. A nerve irritation in your low back
  4. Weakness in your feet and tightness in your calves
  5. Fascial restrictions in your visceral system affecting the blood and nerve flow to your feet

The long answer:
It is typically a series of on-going events that leads to you developing that burning, pulling, aching pain on the bottom of your foot.  You may have one or all five of the above issues.  If your pain has lasted a long time, it is worth exploring all of them.  Read on for details…

1. The shoes you wear all day…

It is hard to talk about foot pain and not mention shoes.  I have written a number of articles on this blog already about feet.  If you are convinced that your shoes are the culprit please read these articles too:

All too often, plantar fasciitis gets blamed on a ‘lack of support’ and this bothers me. 

Read More
Posted in Blog, Feet, Pain, Shoes Tagged with: , , , , , , ,
4 Comments ↓

IT Band and Patellofemoral Syndrome: how did your knee pain turn into a ‘syndrome’?

Jogging
photo: Ed Yourdon

Over the years, the medical community has created a need to give everything that can go wrong in your body a name; e.g. lateral epicondylitis (‘tennis elbow’),  patellar tendonitis (‘jumpers knee’).  A lot of the pain related conditions were defaulted to something ending in ‘itis’ implying an inflammation of a particular tendon or bursa, but these diagnoses only really apply to people in the acute phase of pain or injury.  Quite often people continue to experience pain or dysfunction for months in the complete absence of swelling or inflammation.  Labeling a five month old elbow or knee problem a tendonitis is just not accurate or helpful to the person in pain.  The solution became to call them a tendonosis which acknowledges the tendon is not actively inflamed, but there is ‘disorder in the tendon.’

People tend to seek a diagnosis, but what they are really after is an explanation of why.  When it comes to persistent pain, a diagnosis just gives you something to tell your family or employer ‘what you have,’ but typically does very little to help you get rid of it and can even hinder your progress.  Most persistent pains in your body develop from a combination of mechanical, cognitive and emotional reasons and where it actually hurts is just the symptom at the end of a chain of events.  Unfortunately most doctors’ knowledge level on musculoskeletal pain is limited to the area where it hurts and not the chain of events that made it hurt.

I try my best to not tell you ‘what you have’, but instead explain to you ‘what is going on.’  It is usually way more information than you were anticipating, but makes all the difference when it comes time to convince you that you may have to change some of your habits. 

Read More
Posted in Blog, Feet, Hips, Knees, Pain Tagged with: , , , , , , ,
1 Comment ↓

How to strengthen your feet: advice and tools to get you started

You may go to the gym to strengthen your chest, back, legs or core, but what about your feet?  Your feet end up being held hostage in a stinky pair of shoes, unable to move or breathe all day and then you expect them to hold you up while you walk, run or play sports.  They are pretty durable, but will eventually begin to break down, hurt and even deform if you don’t give them a chance to work properly with the rest of your body.  Your feet are your body’s suspension; they act as both shock absorbers and rigid levers to help propel you when walking and running.  Losing awareness of your feet leads to poor movement patterns, poor posture and inevitably pain.

Imagine you have a job that requires you to wear tight leather socks on your hands all day.  Now imagine the palm side of the sock has a firm plank on it so you can’t flex your hand to properly grab anything, but you still have to use your hands all day.  What do you think would happen to your hands over time?  They would turn into deformed, weak clubs like most people’s feet end up looking like.  You would lose the dexterity in your fingers while your forearms, wrists and shoulders would get all tight from compensating all day; this is what effectively happens to most peoples toes, ankles and hips from wearing stiff shoes all day, but your feet have much more of an impact on your posture than your hands ever would.

Four facts about your feet that are hard to argue with:

  1. You were not born with shoes on…evolution designed your feet to function barefoot
  2. Your feet’s arches are designed to be held up by the muscular tension holding your foot bones together, not by external “arch supports” pushing them up from the bottom
  3. You likely wear shoes most of the time and walk mainly on very flat surfaces
  4. You are unlikely to stop wearing shoes, but would like to keep your feet warm, healthy, strong and protected

 

So you will probably agree that your feet would be happiest and strongest if you were barefoot all day walking around an uneven meadow, but practically that is not going to happen, so what do you do to keep your feet strong, living in reality? Read More

Posted in Blog, Feet, Shoes Tagged with: , , , , , , ,
2 Comments ↓

Barefoot Running vs Barefoot Lifestyle: a fad leading to a revolution

Barefoot running has got a lot of press since Christopher McDougall released his book Born to Run: A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen.

style=border:none
(click the above picture for details)
A great book and amazing story that is worth the read even if you’re not a runner.  This book has lead to a paradigm shift in the running shoe world and is slowly creeping it’s way into the normal shoe world.  If you are not familiar with my stance on shoes, have a look at my articles:
Shoes: Good support or coffins for your feet?
Why Feet Hurt

Movement in general is a set of skills that you acquire through trial, error and practice throughout your life.  Walking and running are fundamental movement skills that we develop from a young age, but the thing that most people don’t understand is that just because you can walk and run, doesn’t mean you are doing it very well.  The most important tools our bodies have, that gives us the unique ability to walk and run upright, is our feet; covering them up with heavy, clunky, confining shoes most of your life will almost guarantee that you walk and run poorly and inevitably develop pain and deformity.

Although I think the barefoot running movement is great, what really needs to happen is a barefoot lifestyle movement.  You need to walk before you can run and stand before you can walk.  What you choose to put on your feet will affect all three of these skills.  You spend far more time in a day standing and walking than you do running so the best cross training you can do for running is to keep your feet active and in tune with the ground when ever you are vertical. 

Read More
Posted in Blog, Feet, Shoes Tagged with: , , , , , ,
2 Comments ↓

Why Feet Hurt

Sore

We are born barefoot and are genetically built to stand, walk and run with our feet interacting with the ground.  Our feet are built to be both shock absorbers and rigid levers for us to push off with.  They have allowed human beings to navigate over uneven ground, hard, flat planes and soft, spongy meadows for thousands of years.  It is only relatively recently that we started flattening out our world with concrete and supporting and cushioning our feet with fancy shoes and orthotics.  The feedback our bodies get from our feet is a crucial part of posture, balance and movement development, but we tend to cut that off almost immediately by putting our children in stiff, cushy running shoes as soon as they can walk.  As people grow up, the role of work, fashion, and sport dictate their footwear choices and it usually comes at the cost of body awareness, foot strength and balance.  As a result, it is almost the norm for people’s feet to slowly deform over time and develop bunions, hammer toes, fallen arches and plantar fasciitis.  Ultimately footwear choices become less and less about fashion and more and more about cushioning and supportive comfort as we age.  This path is a major source of balance and pain issues throughout life.

The mechanics of our feet are closely tied to those of our hips.  Tightness or weakness in one will directly affect the other, which ultimately affects the whole body.  There are 3 main arches to the foot.  The main one being the medial longitudinal arch, this is the part that will pronate (flatten) or supinate (arch up/over).  There is also a smaller lateral arch along the outside of the foot, but the most overlooked arch is called the transverse and is suppose to dome up the front part of the foot.  Read More

Posted in Blog, Feet Tagged with: , , , , , , , ,
21 Comments ↓

Shoes: good support or coffins for your feet?

Shoe Coffin

I will preface this post by saying the best thing I ever did for my feet, my posture and my pain was to stop wearing traditional shoes.  I am very hypermobile and have very high arches in my feet and throughout my athletic life I have been slowed down by foot pain and blood blisters on the balls of my feet and big toes (sorry for the details).  I had tried all different types of shoes, orthotics and tapes, so in 2008 I decided to start working in only socks most of the day and never turned back.  Going barefoot taught me a lot about my own body and how I was creating my own hip and back pain.  The feedback I was getting from my feet helped me become aware that I was standing entirely on the outsides of my feet and how that related to the tightness and aching in my hips.  From the ground up, I progressively became aware of how one part of my body was affecting the other and I have been able to successfully strengthen my feet, loosen my hips and eliminate almost all of the chronic issues I was having.

You will find the Why Feet Hurt video at the bottom of this post.

Being a physical therapist, seeing 14 people a day with different body and foot types, has allowed me to test my posture and movement principles within myself and on my clients.  I have helped a lot of people discover how their feet affect their bodies and their bodies affect their feet.  I have learned that how you hold your upper body can be the root cause of your bunions and how you use your hips can dictate if you pronate or supinate in your feet.  There is very much a trickle up and a trickle down effect on posture, alignment and movement.  Read More

Posted in Ankles, Blog, Feet, Posture, Shoes Tagged with: , , , , , , , , , , , ,
62 Comments ↓

Why Things Hurt: Explain Pain

This article has an accompanying video titled Why Things Hurt and a follow up article about the use of IMS dry needling

Reference: Dr Chan Gunn,  istop.org

If you experience an acute accident or injury, like spraining your ankle, it is easy to understand why your ankle may hurt.  You likely tore some of the ligaments and or muscles around the joint and experienced subsequent swelling, bruising and inflammation.  Over a four to six week period your body typically fills in the torn tissue with scar tissue and then slowly remodels it back to its original state.  Sometimes though the pain persists beyond six weeks even though all the swelling and bruising have long disappeared.  Other times pain appears for no apparent reason in the complete absence of an injury and you can’t understand why or what you did wrong.

Nerves are the electrical wiring of your body.  They supply the energy for all your muscles and organs to do their jobs.  Your brain and spinal cord are like the electrical fuse box of your body and your spine and skull are their protective coverings.  Peripheral nerves extend out from your spine at every level on both the left and right sides.  The nerves that extend from your neck are responsible for most of the muscles in your shoulders, arms and hands, while the nerves that come from your low back enervate all of the muscles in your hips, legs and feet.  The nerves in the middle are responsible for your trunk and a lot of your organs.

Muscles are comprised of a whole bunch of stringy tissue that can stretch and contract.  The muscle should have a certain amount of resting tone in it, i.e. at rest it is slightly contracted, not flaccid or extremely tense; this is dictated by the input of the nerve.  Read More

Posted in Ankles, Blog, Elbow, Feet, Knees, Low Backs, Mid Backs, Necks, New Moms, Pain, Shoulders Tagged with: , , , , , ,
1 Comment ↓

Follow Me!

Instagram125
Facebook1k
Facebook
YouTube406
YouTube
RSS

Subscribe to the Movement School

Update Me! Get notified when Brent writes a new post

*No Junk! I promise! Boo Junk!