Found this old article of mine when I googled "gontang" and "plantar
fascia"
Ozzie
Some Folklore on Understanding and Preventing Injury to the
Plantar Fascia
c.2000 Austin "Ozzie" Gontang, Ph.D.
Dedicated to Doug, Mike, Denny, Robert and You Friends who
continue to question the answers of answered questions and
unquestioned beliefs.
1. The Stirrup Muscles (Peroneus and the Posterior Tibialis)
Are There to Protect the Plantar Fascia
When the peroneus longus and medius on the outside of the
lower leg and the posterior tibialis along the inside of the
lower leg, behind the shin bone become weakened or
chronically tight, these muscles, often called the stirrup
muscles since they invert and evert the foot, don't act as
they should. This problem with these muscles can allow the
plantar fascia-which is suppose to hold the arch of the foot
in place-to take the pressure because the stirrup muscles
aren't working.
This is one reason some coaches have runners balance on one
foot on a two by four or perpendicular to a step and bending
the knee a inch or two. This is the reason you see all the
balance boards and balance tubes being advertised.
Some coaches won't have their students even think of doing
speed training until they can balance on one foot with no
vibrations or trembling of the ankle.
Other coaches have the individual lift off the heels about
an inch and balance on the ball of the big toe and the
next two toes. They then while keeping the body erect bend
the knees and lower themselves as far as comfortably able
and then back up. They do several repetitions. Gradually
they are able to balance as they go all the way down and
then back up.
The plantar fascia is taking the slack when the stirrup
muscles are not working correctly and properly.
The above is folklore. If it works for you, use it. If it
doesn't work, then give it neither energy or added thought
just find someone who makes sense and whose folklore works
for you....and use it. Or create your own and share it on
rec.running to see it stands the test of being questioned.
2. Some Folklore to Relieve the Pain in the Arch
Next, I would get a piece of water hose about 2 feet long.
While standing with your feet straight ahead i.e. | | and
not \/ easily move from one foot to the other with the hose
---|--|---- in the middle of the arch. Step on it so as to
not create pain but to see how tender the arch/plantar
fascia is.
Start behind the ball of the foot and stepping from foot to
foot, work down slowly so that foot starting behind the ball
while stepping on the hose works its way down so that the
foot is stepping on the hose just in front of the heel
With socks on, stand on a stair with the balls of the feet
over the edge. (you are facing down stairs) Slowly commence
wiggling the toes and slide one foot slowly down the edge of
the step. As the foot slides down the edge of the step you
can put more pressure on the outside of the arch but just
enough to feel the tightness...and NOT to create any pain.
As the arch slides down the edge of the step, the toes will
be pointed toward the step below at a 45 to 60 degree angle.
|
-\ Side view of the foot sliding down the edge of the step.
These are two pieces of folklore that have created numerous
miracle cures from extreme tightness and pain.
Let us know if they are of help to you.
If you check out http://www.mindfulness.com/of1.asp the same
sliding downward motion of the calf can help loosen the calf
muscles and alleviate the pain experienced by many in the
Achilles Tendon.
Remember this is GAPO folklore. If it works for you use it.
If it doesn't work, or doesn't make sense, then don't give
my folklore any energy, time or consideration. Find someone
that makes sense and whose folklore works for you...when
you use it.
3. Some Exercises to Strengthen the Stirrup Muscles and
Protect the Plantar Fascia
Here's an exercise to help work these muscles Posterior
Tibialis and Peroneus (stirrup muscles) which help stabilize
the ankle and are suppose to be working so that the plantar
fascia doesn't have to take any excessive strain.
Stand with feet about four inches apart so that the feet are
|| and not \/.
Bend knees and place left foot so it is straight ahead and
left heel is about 6 to 10 inches ahead of the right
toe...and still maintaining the four inches apart.
| =left foot
....| =rt. foot
Allow your legs to straighten and shift weight so that
weight is between the two feet.
Lift onto the balls of the feet so that the heels are off
the ground three-quarters of an inch. While on the balls of
the feet, you should be able to wiggle your toes to prove
you're balanced on the ball of the foot. (That leaning
forward so that the toes have to dig in can be one of the
causes of hammer toes.)
Keep your body erect, hands resting at the sides of the
body, eyes ahead and on the horizon, and head erect.
Keeping your body erect and balanced between the two feet,
slowly lower the body as far as comfortable. At first you
may need to touch the back of a chair, or wall, or table
with one hand to maintain balance. At first you may not be
able to go down very far because of tightness in the knees.
Do 10 bends with the left foot forward and then 10 bends (as
far down so that there is no knee strain) with the right
foot forward.
Do twice a day.
Each day add another single bend of the knees until you get
to twenty. Great little exercise while waiting in lines.
As you get better you'll find that you can go down deeper
and that also you don't wobble as much.
The muscles you're using are the two muscle groups which
keep you from overpronating: the peroneus and the
posterior tibialis. You are also working the shin and calf
plus the bending of the knees with the body erect allows
for the elasticity of the knee joints and the flexibility
of the thighs.
Here's a reference book for your running library that you
will use for years to come. If you want to purchase a copy
of one of the books that I still use as a guide to answering
questions and understanding running problems, send $20 which
covers the price of the book and shipping/handling.
The book is: Hidden Causes of Injury, Prevention and
Correction, for Running Athletes and Joggers
c. John Jesse, 1977.
Make out the $20 check or money order to: IAM or Int'l
Assoc. of Marathoners
d/o Ozzie Gontang 2903 29th Street San Diego, CA 92104
John Jesse was a team mate at USC with Payton Jordon who was
the US Olympic head track and field coach in 1968. John
wrote this book for you and me, so that we could understand
through popular language, and with scientific and technical
language kept to a minimum but using diagrams, illustrations
or short glossaries so we the laymen could understand should
we want to delve deeper.
Excerpt from the Intro:
"Three of the four hidden factors (of injury) - muscular
imbalance, postural faults, and foot faults - are so common
among the general population that it is doubtful whether any
young athlete enters the field of athletic competition
without being affected to a lesser or greater degree by one
or more of them."
"The writer (John Jesse) believes a more detailed and
complete discussion of these factors and of the methods of
correcting them or preventing their further development will
enable the coach, trainer, and athlete to cope with them
early in the young athlete's career. It will enable the
athlete to reduce to a minimum the number of roadblocks and
setbacks he(she) suffers during training and in pursuit of
his(her) goals."
"The information presented here should be of great value to
the several million physical fitness joggers and runners in
the population, because the book is aimed at providing
understandable answers to all injuries that interrupt their
progress toward attainment of an increased level of
cardiovascular fitness, or that interfere with the
psychological satisfactions obtained from engaging in such
activities."
"The human body supports itself against gravity, segment
upon segment, relying on the muscles and ligaments that
cross the joints, along with postural reflexes, to
maintain an erect position and proper body alignment.
Hence, there has to be a total or "holistic" approach to
prevention and to correction of the hidden factors
mentioned above. The reader must integrate his/her
thinking to a total body concept."
In health and on the run, Ozzie Gontang Director, San Diego
Marathon Clinic, est. 1975 Maintainer - rec.running FAQ
http://www.faqs.org/faqs/running-
faq/ Mindful Running: http://www.mindfulness.com/mr.html
