Plantar fasciitis is a notorious culprit behind stubborn heel pain, disrupting the lives of runners and walkers alike. While many people reach for new shoes or stretch routines, the real breakthrough often lies in understanding how you move.
That’s the focus of a recent episode of the Doctors of Running Podcast, where our CEO, Dr. Doug Adams, shared deep insights into how gait analysis and retraining can be the missing link in both treating and preventing plantar fasciitis.
What Is Plantar Fasciitis, Really?
The plantar fascia is a strong, fibrous band running along the bottom of your foot, connecting your heel to your toes. It supports your arch and helps absorbs the shock of each step. When this tissue is overloaded,–often from repetitive stress or inefficient movement, –it can become irritated, leading to that telltale sharp pain, especially with your first steps in the morning or after sitting for a while.
But here’s what’s often missed: plantar fasciitis isn’t just about inflammation, which many people assume. In fact, experts changed the name of it to Plantar Fasciopathy because there is often a lack of inflammation (hence removing the “itis” at the end of the word). Because of this, the key to getting rid of foot pain is to learn how your body moves, how your muscles work together, and how to make sure each step isn’t bringing you right back to where you started…in pain.
The Power of Gait Analysis: Seeing Beyond the Surface
On the podcast, Dr. Doug Adams explains that gait analysis is much more than simply watching someone walk or run. It’s a science-driven process that uses video and, in advanced settings, 3D motion capture to break down every phase of your stride.
Why does this matter for plantar fasciitis?
Many people with plantar fasciitis develop subtle compensations in how they move, –like overpronation (excessive inward rolling of the foot), shortened stride, or spending too much time on the forefoot. These patterns can overload the plantar fascia, making pain worse and recovery slower. This is why people often experience prolonged symptoms that can last a year or longer.
A thorough gait analysis can reveal:
- Where and when excessive pressure is being placed on the plantar fascia
- Weaknesses or mobility restrictions in the ankle, foot, or even higher up the kinetic chain (like hips and knees)
- Asymmetries or imbalances that might be perpetuating the problem
This level of detail allows for a truly personalized approach to treatment-something you’ll hear Doug discuss in detail on the podcast.
Gait Retraining: The Secret to Lasting Relief
Once gait analysis uncovers those hidden movement patterns, gait retraining comes into play. This is where the magic happens:
- Targeted Interventions: Based on your unique gait profile, specific cues and exercises are introduced. For example, increasing your step rate (cadence), adjusting your foot strike, or improving your arm swing can all help redistribute forces and offload the plantar fascia.
- Building Strength and Mobility: Retraining isn’t just about changing habits. It’s about restoring strength in the foot and lower leg muscles, improving ankle and big toe mobility, and teaching your body to move more efficiently.
- Real-Time Feedback: Using video or wearable tech, you can see and feel your progress, making it easier to adopt new, healthier movement patterns.
Doug shares on the podcast how even small tweaks-like a 5% increase in cadence or a more active knee drive-can make a big difference in reducing plantar fascia stress. The trick…each person is different and there is rarely a one size fits all strategy.
What About Orthotics and Supportive Shoes?
Doug cautions against long-term reliance on orthotics or highly supportive shoes. While they can provide short-term relief, they don’t address the underlying movement issues that led to plantar fasciopathy in the first place.
The goal, as discussed in the podcast, is to use these tools as a bridge while you work on restoring natural foot strength and optimal gait mechanics.
Self-Assessment: Are You at Risk?
Doug recommends a few simple tests you can try at home:
- Ankle Mobility: Can your knee touch the wall with your toes a hand’s width away? (picture here?)
- Big Toe: Can you lift your big toe independently?
- Calf Strength: Can you perform 10 single-leg calf raises with good form?
- Balance: Can you maintain a tripod foot (weight evenly on heel, big toe, and little toe) for 10 sec with your eyes closed (make sure it is safe to do!)?
- Gait Symmetry: Are you walking or running evenly, or do you notice favoring one side?
If you’re struggling with these, it might be time for a professional gait assessment.
When to Seek Help?
If your heel pain lingers for more than a few weeks or self-care isn’t working, don’t tough it out. A certified provider can perform a detailed gait analysis, identify the root causes of your pain, and guide you through a personalized retraining program for lasting results. Waiting too long can allow the compensations your body makes for plantar fasciopathy pain to create lasting symptoms.
Key Takeaways from the Podcast:
If you’ve been dealing with stubborn heel pain, chances are you’ve heard the term plantar fasciopathy tossed around. But as Doug shares in this insightful episode of the Doctors of Running Podcast, the real story goes far deeper than inflammation.
Understanding the role of gait mechanics, movement patterns, and muscle function is essential for truly resolving the issue—not just managing symptoms.
Before you reach for another pair of orthotics, check out these key takeaways from the episode to learn what might be causing your pain—and how to fix it for good.
- Plantar fasciitis is often caused by mechanical overload, not just inflammation.
- Accurate diagnosis is crucial-not all heel pain is plantar fasciitis.
- Gait mechanics play a major role in both causing and resolving plantar fasciitis.
- Objective gait analysis helps uncover the root causes
**of pain, such as mobility issues, muscle weakness, or movement compensations.
- Personalized gait retraining and targeted exercises are more effective than generic treatments.
- Footwear and orthotics can help short-term, but lasting relief comes from addressing movement patterns.
- Patient education and empowerment are key for long-term recovery and prevention.
For more insights and practical tips, be sure to check out the full episode of the Doctors of Running Podcast with Dr. Doug Adams!
