What Is Plantar Flexion And Why Is It Important?
Plantar flexion refers to the movement of your foot from one side of the floor to another. If you have ever walked around on uneven ground, then you are familiar with the feeling when walking on grass or carpeted floors. You feel like you are stepping on sandpaper if not sharp rocks. This sensation is called “plantar fasciitis”. When walking on hard surfaces such as concrete, asphalt, or wood, you may experience discomfort and even pain.
The reason why you feel like stepping on sandpaper is because the arch of your foot is not straight. Your toes do not touch the ground at all.
Instead they point outwards (or inward) and thus cause a lot of pressure on your heel bone which causes pain.
Plantar flexion is a common problem among runners. Many times it occurs due to improper running technique.
For instance, some runners tend to keep their feet flat on the ground while others keep them pointed forward. These two types of foot position result in different plantar flexion patterns. The first type results in less stress being placed on the plantar fascia and hence less pain and stiffness. The second type, on the other hand, may cause pain and swelling of the heel.
There are many tips and tricks to prevent plantar fasciitis. When running, try varying your foot position every once in a while.
If you run barefoot, wear shoes that allow your feet to move naturally and absorb shock. Also stretch your legs frequently before and after a run.
Plantar flexion is also very common among individuals with flat feet. If you are prone to plantar fasciitis, it is best that you wear shoes with proper arch support.
This can greatly reduce the risk of injury while also improving your posture and balance. In addition to wearing proper shoes, it also helps to elevate your legs above the level of your heart for several minutes after waking up in the morning or before going to bed at night.
In short, proper foot position and support are the two keys to preventing plantar fasciitis. Do these simple steps and you will see a big difference in your foot pain.
Plantar flexion pain is common among athletes, especially football players and basketball players who tend to push themselves hard during training. The good news is that there are several ways to alleviate plantar flexion pain.
Athletes who have suffered from this condition should try rolling the ankles regularly. They can either do it by themselves or have a partner to massage and roll their ankles. This releases tension in the feet and also improves ankle flexibility.
The next way to prevent this condition is wearing the right pair of running shoes. Some people believe that the type of running shoe does not matter.
But experts say that this is not true. They point out that if you choose the wrong pair of shoes for your feet, you may end up with blisters, calluses, and even worse conditions like plantar fasciitis. So if you are an athlete, make sure to choose shoes that fit your feet perfectly. When buying new shoes, always try them inside the store and walk around a bit to check if they are comfortable or not.
Runners should also stretch their feet regularly. Stretching the calves is very important as it improves ankle flexibility and hence prevents injury.
One simple stretch you can do is to place your foot on a chair or something of that height. Then lean forward and stretch the calf of your back leg. Hold the position for at least 30 seconds then do the same with the other leg.
Another tip to prevent plantar fasciitis from happening is to prop up your feet when you are not running or training. This will keep the plantar fascia stretched and will help reduce pain and other problems related to this condition.
These are just three of the many ways you can prevent plantar fasciitis from happening. While many people think that this condition is common among old people who have problems with their feet, anyone can get this condition even if they are still young and healthy.
That is why you should always stretch your feet and wear the right pair of shoes to prevent this problem from worsening.
Plantar fasciitis is a frequent cause of pain in the heel of your foot. It is caused by small fibers called plantar fascia that connects your heel bone to your toes.
Due to excessive walking or standing, these fibers become inflamed and cause pain in your heel. It is a very common cause of pain, especially among those who are involved in physical work or sports.
The most common symptom of this condition is pain in the heel of the foot. You may also feel a slight numbness in that area.
You may also experience pain when you start walking after a long period of rest. At the beginning, you may only feel a slight pain when you get out of bed in the morning. However, with continuous walking or standing, the pain will increase and it will become difficult to walk.
There is no specific medical treatment for this condition and most of the time you can recover without any treatment at all. Many people recover from this condition within two weeks, however if the pain continues for more than two months, you may require treatment for it.
Plantar fasciitis is not a condition that can be cured completely; however there are several things that can be done to reduce the pain and allow you to continue with your daily activities. One of the most important thing to do is rest.
You should rest as often as possible and also ensure that you rest your feet. When you are resting, you can do the RICE method. This means that you Rest, Ice, Compress and Elevate your feet to reduce the inflammation and pain.
You can use over the counter medications such as NSAIDS to reduce the pain and swelling. You can also use special pads and heel cups to provide additional support to your foot.
Another effective treatment is exercises that stretch the plantar fascia. Make sure you consult your doctor before doing any of these exercises so you do not make your condition any worse.
If these treatments do not work for you, your doctor may suggest surgery. In this surgery, the surgeon will cut the plantar fascia to relieve tension and allow it to heal.
Sources & references used in this article:
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Normative data for passive ankle plantarflexion–dorsiflexion flexibility by AM Moseley, J Crosbie, R Adams – Clinical Biomechanics, 2001 – Elsevier
Eccentric plantar-flexor torque deficits in participants with functional ankle instability by J Fox, CL Docherty, J Schrader… – Journal of Athletic …, 2008 – meridian.allenpress.com
Cerebral palsy gait, clinical importance by RD Tugui, D Antonescu – Maedica, 2013 – ncbi.nlm.nih.gov
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The effect of changing plantarflexion resistive moment of an articulated ankle–foot orthosis on ankle and knee joint angles and moments while walking in patients post … by T Kobayashi, ML Singer, MS Orendurff, F Gao… – Clinical …, 2015 – Elsevier