12 Pilates moves to get rid of Plantar Fasciitis

We will look at how to fix Plantar Faciitis in a Pilates setting on the Foot Corrector, Wundar Chair, Ladder Barrel and Stretch Band.

We will mainly look at the different ways we can stretch the Plantar Fascia, which includes mainly calf stretching into dorsiflexion. 

Pilates Calf stretch for Plantar Fasciitis
The plantar fascia inserts into the medial tuberosity of the calcaneus.

Plantar in latin pertains to the sole of the foot and iitis is inflammation. So sole of the foot inflammation. Let’s have a look at some anatomy of the Plantar Fascia or the Plantar Aponeurosis. Also if you are interested in completing my Pilates online Anatomy course feel free to check it out here!

The plantar fascia is formed by three bands: the central band, lateral band, and medial band
Plantar aponeurosis: the plantar aponeurosis is the central part of the plantar fascia
Plantar aponeurosis, calcaneus, the plantar fascia is inserted into the medial tuberosity of the calcaneus and extends distally, becoming broader and thinner.

The pain is usually right were the the plantar fascia inserts onto the medial tuberosity of the calcaneus. Pain can radiate right through the sole of the foot.

Pilates Ankle exercise on the Wundar chair working into dorsiflexion

Calf stretching and increasing range of movement into dorsiflexion is essential to help relieve the pain of Plantar Fasciitis.

 Plantar Fasciitis is worse first thing in the morning, I imagine it is a bit like being the little mermaid in the fairy tale when she is told she can have feet but it will be like waking on daggers! So first thing in the morning, before taking the first step out of bed onto painful daggers, stretch the plantar fascia by pulling the big toe back.  You can see this stretch at the end of the video below.

The plantar fascia attaches right into the toes which is why in the glute stretch on the ladder barrel pulling the big toe back helps stretch the plantar fascia. If you are interested in learning more about the feet and ankles please check out my course for feet and ankles here

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Calf raisers on the Pilates Wunder Chair, the achilles tendon inserts into the posterior aspect of the calcaneus

The achilles tendon inserts into the posterior aspect of the calcaneus. As we know the achilles is the insertion for the gastrocnemius and soleus, so stretching the calves becomes important for recovery as well. If the calves are tight then this can lead to more stress on the foot.

 
Walking through the feet on the Wundar Chair. The plantar Fascia is long connective tissue that lies directly beneath the skin on the bottom of the foot.

Try and incorporate dorsiflexion into your program as much as possible

Please share this blog to anyone who you think might find it helpful

Louise Taube

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