Why does it feel like I'm walking on shards of glass?

Earlier this week on the MobilizeMe Facebook page I shared an article regarding plantar fasciitis and just wanted to share a few tips/mobility ideas to help prevent and treat this painful foot problem.

Plantar fasciitis is actually an overuse condition of the plantar fascia. The plantar fascia is a thick band of tissue that provides support for the longitudinal arch of the foot and assists with shock absorption (like when running, doing double unders or box jumps).


Causes of plantar fasciitis are numerous and can include:

• low arches in the foot (pes planus)
• high arches in the foot (pes cavus)
• over-pronation (flat foot)
• excessive plantarflexion of the foot with dorsiflexion of the toes (eg. running, box jumps)
• unsupportive footwear
• being overweight
• tightness of the calves, hamstrings and glutes

The introduction of flat-soled footwear (eg. Nano's, innov-8, etc) into mainstream wear can be partly to blame, especially if there no period of adaptation. Most people are used to wearing shoes that have moderate arch support. Going from these type of shoes to a minimalist-sole type of shoe can lead to conditions like plantar fasciitis. If you pronate/have flat feet and want to wear these types of shoes, I would advise that you wear them 1-2x/week initially, and build up slowly over time to give your feet and lower limbs a chance to build the muscular strength and stability required.

If your feet are already suffering and you feel like you're walking on glass, I would recommend getting back into a pair of supportive shoes and avoid walking barefoot or in thongs.

Treatment can include the following:

• avoiding activities that aggravate the pain
• ice post activity (a frozen water bottle is great for this - roll out bottom of foot with the frozen bottle)
• stretching/trigger point release/foam rolling of the plantar fascia, calves, hamstrings and glutes
• self massage with a golf or lacrosse ball (we have some awesome blue ones on our Facebook shop!!)
• strapping of the foot
• Kinesio-tape
• acupuncture/dry needling
• Scenar therapy
• massage
• night splints
• biomechanical correction (orthotics)
• strengthening exercises for the intrinsic muscles of the foot (see links below)

https://www.youtube.com/watch?feature=player_detailpage&v=GY-mJjXmeIc








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Shoulder extension - the missing link?

Over the weekend I was at a Crossfit competition where there was 2 big pull up workouts (team event). While watching one of the events I had a conversation with someone who said they couldn't do butterfly pull ups because their shoulder didn't like the movement. Further into the conversation I found out that they had suffered a bicep tendon rupture performing a front lever and in a previous life had spent a lot of time doing bicep curls. I asked them to show me their shoulder extension ROM and they had about 20 degrees...normal shoulder extension should be 40-60 degrees.  They were missing at least HALF to 2/3 of normal ROM. Any wonder why butterfly pull ups were not their friend?

 

 What muscles are involved with limited shoulder extension?

• Long head of biceps brachii
• Coracobrachialis
• Pectoralis major
• anterior fibers of deltoid

What movements will be affected if lacking shoulder extension?

• Pull ups (particularly chest to bar and butterfly)
• Muscle ups
• Ring dips
• Push ups
• Burpees
• Bench press/floor press

Biceps trigger point referral pattern

The long head of biceps in particular is prone to overuse and trigger points can cause referred pain into the shoulder itself. This is due to the fact that its tendon inserts into the labrum of the shoulder joint. The biceps is responsible for flexing the elbow and shoulder and also supination of the forearm (turning the palm upwards).

Some people complain of a snapping or clicking sensation with long head of biceps problems. Often, rotator cuff injuries and issues with the long head of biceps go hand in hand.


Try rolling out/trigger pointing the biceps, front of the shoulder and pecs and stretching prior to workouts that involve pull ups, muscle ups, ring dips, push ups or burpees and see if it makes a difference. I saw a lot of people over the weekend making good use of the barbell to smash out their biceps!

If improving the mobility of these muscles isn't helping, you may have a problem with scapular stability and/or shoulder joint positioning (like a forward head of humerus) and you should make an appointment with your Physio for an assessment!