Hey, this is Dr. Gangemi, and I've got a new Sock Doc video for you here.
It's been several years, almost three, since my last Sock Doc video, and seven years since
the original Sock Doc site started as well as my first video on plantar fasciitis.
And this video is on that topic, plantar fasciitis.
A lot of people have this ailment, this pain in their foot.
So, I wanna do a little recap and review and share some, perhaps, some new information
to help you with your plantar fascia issues.
I have written a new article on the Sock Doc site explaining, actually, why plantar fasciitis,
that term is actually incorrect.
You have no fascia in the bottom of your foot according to most renowned anatomists.
You actually have something called aponeurosis.
So, overall, the term plantar fasciitis is the wrong term to use, but you can read more
about that on the site.
This video is more to show you on how to identify where certain myofascial or trigger points
may be that you can use as your own therapy to help yourself or your patients, clients,
friends, or whoever who might have plantar fasciitis.
Typically, with plantar fasciitis, you have pain in the bottom of your foot, of your heel
- your calcaneus bone.
But you can actually have it in your arch, towards the ball of your foot, like where
your metatarsals are, which eventually make up your phalanges, your toes.
So, you can have...
It's diagnosed as plantar fasciitis anywhere in the bottom of your foot, really doesn't
matter for our purposes.
We're gonna be talking about two main players with this ailment, with this condition.
One is your tibialis posterior muscle that helps pronate and supinate your foot properly
when you walk, and especially when you run, stabilizes your ankle, super important muscle.
And two, your soleus muscle, one of your calf muscles, the lower one underneath your thicker
gastroc.
So, your tibialis posterior muscle actually helps join your tibia and your fibula up here
in your lower leg, especially at the top portion, in what's called your interosseous membrane.
It really stabilizes this area.
So, if we come closer with the video here, you're going to look for trigger points along
the tibia.
You wanna get right underneath the bone there and kinda like push up and in into that tibia
region.
You wanna keep the muscle relaxed, so don't tense there, and look for trigger points all
the way down on the inside of this bone, so kinda like underneath your calf, and all the
way down around your medial malleolus, this bone here, and then into your arch here.
You might find some tenderness in here in the arch area, where the connective tissue
starts to go into the bottom of your foot.
Remember, like I say in most Sock Doc videos and in articles, you stay away from the area
where you have pain.
So, if you're having pain in the arch there, or pain in the heel, or wherever it may be,
you're typically only going to irritate it more if you start mashing around in there.
A couple other points I wanted to show you that a lot of people have issues with that
is good for you to see.
One is, on the top here, you wanna try and get underneath towards your knee, where that
tibialis posterior originates, and it's behind your tibia.
So, obviously, that's hard to get to, and you're not gonna be able to get to right on
it.
So, you're gonna kinda go up at an angle here and come right behind the top of the bone
and push up towards your knee.
So, I am pushing up in here towards like my, what's called my tibial tuberosity here, this
bone that sticks out, where your patellar tendon goes into.
So, you're gonna push up towards this angle, like that, and look for tender areas there.
Also, from the back side, look right behind your fibula bone.
This bone that sticks out at the top on the outside of your lower leg, because there's
tibialis posterior muscle attachments there.
So, you might have a tender spot right there, and you can see if I put my foot like this,
it actually tenses my calf up.
So, I don't want that.
I'd want it relaxed, like here, or, you know, if I'm sitting like this.
So, you want the muscle relaxed, so look for tender spots in there, like right behind the
fibula.
Okay?
So, that's for the tibialis posterior.
What you might notice with your tibialis posterior if you're standing, you might end up doing
like this.
You might kick your foot out.
If you see yourself or note yourself standing like that, you probably have a weakness in
your tibialis posterior muscle.
You might also develop calluses on the inside of your arch too, if you're rolling
inwards too much when you're running.
Okay.
The next muscle is your soleus, that's this lower calf muscle, the thinner of the two,
underneath your big, more meatier gastroc.
The soleus muscle, I discuss it a lot on the Sock Doc site, because it's implicated with
shin splints, Achilles tendinitis, of course, people who get, you know, the pump bumps in
back where it catches onto your calcaneus.
It makes up a lot of that connective tissue on the bottom of your foot, along with your
tibialis posterior muscle.
That's why these are more of that plantar fasciitis-type disorders that people have
pain with.
So, with your soleus, much more simple to find these trigger points.
You're pretty much gonna go right in the back of your leg, underneath the gastroc here,
maybe push up underneath that meaty part a little bit.
Of course, I wouldn't be able to get it like this, it's more for visualization here for
the video, but you're gonna look all throughout here, maybe squeeze the calf like this, or
come here.
I'll be doing more like this with my leg up and pushing straight down with my thumbs into
the calf area.
Perhaps, you know, like pinching my Achilles and then coming down and also looking for
areas in the bottom of my foot.
Again, even if my heel is hurting, which is the most common area for plantar fasciitis,
I am going to look above in that soleus region, in this case, or down in the...towards the
ball of my foot, look for tender areas in there.
If I have plantar fasciitis in that area of my foot though, I'm gonna look more proximal,
meaning closer, or distal, away from.
Okay?
And stay off the area where it's hurting.
Read the article or check out my article on...with the updated article on plantar fasciitis.
I'll show you some other more...some other things you can do.
And when you want to, perhaps, use a cushion in your shoe to dampen the pain.
Of course, why you don't ever, in my opinion, want to use orthotics, arch supports, or any
other supportive device in your footwear to support your dysfunction, and therefore, try
to alter your pain pattern only to create other pain later on.
Lots of other videos on the Sock Doc site.
Please like and share, and I hope you enjoyed this video.
Thanks for watching.