1. Muscular support of the arches of the foot
The foot is designed in such a way that it has 3 dynamic arches that are designed to move and flex as we move, rather than be held in one place. These are supported by complex slings of muscles and fascia that work together to power us forward. However, if there is a weakness in the muscles that support the position of the foot, a constant strain is placed on the plantar fascia and it will start to get sore.
Stretching and massaging the plantar fascia will actually often make it feel worse, as it is already inflamed. We need to retrain the muscles that support the arch to take the load off the fascia long term. This can be done with all of the foot intrinsic exercises in the Advanced Foot Control program (especially the ‘Doming’, ‘Toe Swapping’ and ‘Tripod Foot’ exercises). Make sure that when these exercises are done, the heel stays square and the arch stable (not rocking the foot in and out). They need to be done very slowly and deliberately to get the best effect.