Rooted: the Source of Pain

The ankle and Foot

I often encounter patients with ankle and foot pain. Most cases reveal notable restrictions in the joints that are immediately above or below the site of complaint. The reason for pain is clear: You’re unable to achieve the right positions, or move with proper form, due to lacking essential range of motion! I like to compare your feet and ankles to the foundation of a building. If your foundation is faulty, you start to experience cracks above the area where there is a problem. One great way to take care of your ankles and feet is to improve range of motion are mobilization techniques. Mobilization techniques to alleviate tight muscles introduces “slack” to the affected area, which reduces pain by enhancing movement efficiency. 

If you are experiencing foot, ankle, knee or hip pain here is one tactic to try to reduce discomfort.

Planter Surface smash: The plantar fascia is a big sheet of connective tissue that runs along the bottom of your foot, from the ball of your foot to your heel. As anybody who has had plantar fascia problems can attest, when this area gets inflamed or stiff, it causes a ton of pain and discomfort. One of the best ways to resolve pain and restore suppleness to the plantar surfaces is to roll your foot over a lacrosse ball. 

Here’s how to do it: 

Step on a lacrosse ball, positioning it anywhere on your plantar surface, and apply as much pressure as you can handle. You can contract and relax on stiff areas and pressure wave up and down or across the tissue. The key is to take your time and focus on qualitative smashing. One of the biggest mistakes that people make is to roll their foot over a ball with zero intention or purpose. It should take you at least a minute to traverse the length of your foot. To get more weight over the ball and increase pressure, do this mobilization while standing.

Plantar Smash

Focusing solely on shortened muscle tissues overlooks a crucial aspect of the overall picture. Muscle length and flexibility involve a complex interplay of factors, including intramuscular stiffness, neuro-dynamics, motor control, joint mechanics, and even hydration levels. What does ultimately matter, however, is that if the system is over-tensioned it needs to be remedied by addressing positions and range of motions restrictions. 

If you feel like you have exhausted all of your home efforts and still having issues with pain, discomfort or limited mobility it’s time to call an expert. At Pillar Health Co. We spend 60 min of one on one time with patients, providing a thorough exam, identifying key issues and then we get to work. You can expect to receive a mix of treatments that target tissue length, muscle strength, coordination and performance. We make sure that we not only get you out of pain fast, we teach you how to avoid injury in the future. You leave each appointment with a home exercise plan so you can continue to make progress between visits and that you are ready for the next stage when you come back. Make Pillar Health Co. your next call for your aches and pains. 

Schedule your appointment here!