When we move the plantar fascia is required to stabilize and support most of our body weight. In my experience, when the plantar fascia is angry it is compensating for stability that is lacking elsewhere in the body. Below are the 2 most common areas of the body that I find the plantar fascia to compensate for:

1. Intrinsic foot muscles – we live in a world of orthotics that compensate for our compensations, and cushy shoes that make our intrinsic foot muscles very lazy. The plantar fascia may overwork to compensate.
2. Posterior chain – problems can occur anywhere along this chain, but for example, if hip extension is lacking the plantar flexors may compensate during gait. The plantar fascia may tighten up via Windlass Mechanism.

By restoring the neural drive and stability to these areas our patients have reported of decreased pain, have been able to throw their orthotics away and return to their activities of choice.

If you are experiencing heel pain or any other kind of pain, give our clinic a call to book an assessment. Our Chartered Physiotherapists can be reached at – Kevin 0851060869 or Kelly 0852826214.

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1. STABILITY – Not having the core strength/stability to maintain a neutral spine position – As long as our spine is in neutral position it is built to handle heavy loads. However it is not built to handle heavy loads while not in alignment (eg. flexion, extension, rotation). Leaning forward (increasing lumbar flexion) increases the spinal compressive loads, disable proprioceptive control; thus may lead to losing control of the weight to one side or another. Forward flexion with rotation increases intra-articular disc pressure by up to 400%. Therefore, it is critically important to set up in a neutral spine position and maintain that position for the remainder of the lift. If you are unable to hold your core/spine in neutral position while performing the lift, then you need to stop and lower the weight and don’t go up again until you are able to hold neutral spine position.
2. MOBILITY – Unable to get into the correct position due to soft tissue or joint structures – When there are limitations in soft tissues the most common compensation pattern we see is posterior pelvic tilt at the start position of the deadlift, or at the bottom position of the squat. The biggest culprit of this problem is the hip-flexors and/or hamstrings. If the hip flexors are tight then most likely your pelvis will be held in anterior pelvic tilt, which will prevent the hip from extending fully when you stand up, as well as, pull on the pelvis when the hips are flexed and make it difficult to keep your back straight at the bottom position and cause increased lumbar flexion. If the hamstrings are the problem they can pull the on the pelvis and cause increased posterior pelvic tilt and subsequently increased lumbar flexion at the bottom of the squat or start position of the deadlift. By maintaining an upright position the motion and shear forces across the planes of the discs are reduced, while maintaining optimal tension on the posterior lumbar ligamentous system. Stretch/mobilise these muscles first so that you can get into correct position then work on core stability to be able to maintain position while under loads.

If you are experiencing pain in you low back or anywhere else, please contact one of our Chartered Physiotherapists, Kevin – 0851060869 or Kelly 0852826214 for an assessment or a biomechanical screen.

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