Try this easy stretch for plantar fasciitis. All you need is a step! Put your big toe on the step with the ball of your foot and heel on the ground. Drive the front knee forward, holding for 3-5 sec. Perform 10x and this can be done 3-6 times a day.
This can also help out some folks with Achilles and heel pain. Give it a try and let us know how it helps. If you have any questions, you can always contact me at firstname.lastname@example.org
There is much-to-do about foot strike, running, and injury. With thousands of research articles and even more theories and opinions, it is tough to know what really is the best running form.
Below are two sets of pictures of foot strike patterns taken at the 2016 Portland Marathon. Research shows injury correlation is not how the foot contacts ground (i.e. Fore-, Mid- or Rear-foot), but where the foot contacts ground in relation to the knee.
TOP TWO PICS: GOOD! Contact is under the flexed knee with the shin vertical (green plumb line drawn from knee to ground).
BOTTOM TWO PICS: BAD! Heel contact is well in front of the knee with the shin not vertical. The knee has with little to no flexion. These athletes are over striding and highly likely have low cadence.
Come in to SRVPT and work with one of our physical therapists who can help you with your running form, training routine, and possibly prevent injury!
Special thank you to Karl Kolbeck, PT at Rose City PT in Portland for providing the great information!
The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you! Check out their bios for more specific information.