Taking Charge of Your Health

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.

8 thoughts on “Plantar Fasciitis Natural Treatments – Sock Doc

  1. Awesome video as always, thank you!
    I have a question too. I usually train barefoot or in minimalist shoes, and i noticed that my right foot's big toe isn't as "active" as on my left. When running or just jumping off with my left, i feel my whole big toe and the base of it (i don't know its name) do the work. But with my right foot, it feels like the power is rather shifted towards the middle toes. Of course it's not a significant difference, but i'm a bit worried that in the long run those small bones won't really like to take the work of the big toe. It feels like my left big toe's base is stronger and more robust than the other.
    Do you have any idea, what could cause this "problem", and is there anything i can do with it? I often do one leg balancing and similar exercises. I can't say they don't help, but they're certainly not enough.
    Thank you very much! 🙂

  2. I’ve been suffering from “plantar fasciitis “ for months and woke up this morning with no pain because of this video. Thanks! I no longer have to hop around like an old man in the mornings.

  3. By searching the Internet for a solution for my heel pain, I found this video. I am so glad I watched, actually saved it on my phone to watch it again. I was almost ready to by some of these high priced Orthofeet or Orthaheel shoes, the video opened my eyes. I started massaging my lower legs, and I actually noticed a sore spot down near my ankle. I rubbed my legs while watching TV most of the evening, I bent my toes and picked up stuff, and for the first time in many, many weeks my heel pain is next to non existent this morning. TheSockDoc saved me hundreds of dollars in overpriced unnecessary shoes, my sneakers are just fine. Plus I probably saved tons of money running to a foot or orthopedic doctor, going through all kinds of nonsense treatments. I always believed in natural, non invasive treatments, haven't seen a doctor in over 15 years, but this one was close. Thank you SockDoc!

  4. Hi, thanks for the vid. Just wanted to say, I'm an amateur runner, 26yrs old, been running all my life, mostly cross running, hills, forests, orienteering and generally running in nature, did 2 full mountain marathons and one asphalt 1/2marathon. I'm a usually between the midpack and the front guys. I mean, I used to be. In October 2017 I started having pain in the aponeurosis and had to stop training. I stopped training for 5 months and had a physical therapy that lasted a month (3x a week). In those 5 months I just went for smaller runs with my girlfriend, those don't put that much strain on my feet and I was ok. After that, the foot pain was gone, so I started running again, I did like 4 or 5 longer runs (around 12 – 20km) and it was ok, but then I did one really hard (yet not that long, cca 5km up and 5km down) up-hill workout and the pain came right back. During the spring-summer-fall seasons I run 1/3 of my runs barefoot or with minimalist shoes. The doctor said my arches are too high (Pes cavus), PT said I put too much weight on the front of my feet. Makes sense to me. However, I wanted to ask, can you deduce anything (the cause of the issue) from the fact that it really gets worse after running uphills? Also! I've twisted both of my ankles really badly year and half ago – this I think is the reason these problems started, because I've been running for 20 yrs with no problems, except for lower back..

  5. I appreciate your work greatly . Years ago I cured my “ frozen “ shoulder with the advice from your video .
    Recently I started having pain on my heel and decided to research the net . The advice out there is very contradictory and i am glad i found you had this video to share . I have found my sore spots and have been working on them in the last 24 hours and the results are amazing . I am sharing your webpage on my fb as your work is awesome . 🙏🏼


  7. I've suffered from PF for about a year now. When I apply pressure in both those areas of the calf it's VERY sore. Is the idea to apply direct pressure to those spots for a period of time or to massage the area?

  8. Strolling has been difficult for me a couple of weeks ago. Today, jogging a distance of 5 kilometers has been possible. This is all because of this plantar fasciitis remedy referred to as “Kamdοdο Mula” (Google it). I strongly recommend it to you!.

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