How Does Plantar Fascia Trigger Point Work? – All You Need To Know
When was the last time you suddenly got a pain in your foot? What was your immediate reaction? Probably, you tried to massage the area with your hand. I find this natural reaction very interesting and have always believed that massaging the right points can relieve most pains. The only secret is finding the exact point to activate. Today, I’d like to talk about the plantar fascia trigger point that can help alleviate pain for plantar fascia
Before we go into the details how the plantar fascia trigger point, let’s understand the condition first.
The plantar fascia is a ligament that connects the heel bone to the toes while supporting the arch of your foot. Out of strain, the ligament gets weak, swollen and inflamed. This causes the bottom of the foot to hurt when you walk or stand. (1)
It can develop in one or both feet and the pain is usually a sharp pain that occurs with the very first steps in the morning.
Usually, the symptoms include numbness, tingling or swelling. People who are on their feet for long periods of time. Also, using poor footwear, age, obesity and lack of physical exercise are other risk factors. (2)
Many common home treatments are used to cure the condition. These include:
In this article, we will focus our attention on one method that is often overlooked-using the trigger points to alleviate pain.
How Does The Trigger Point Work?
What Is Trigger Point?
A trigger point is also known as a “muscle knot”, and their nature is very uncertain. Although they are not literal knots in your muscles, they are a small patch of contracted muscles. This patch can cause pain because the blood supply is chocked which irritates. (5)
A trigger point in the muscle or fascia tissue can lead to what is called a myofascial pain which causes the entire muscle to be painful, weak or fatigued.
Trigger points can pose a serious threat for three main reasons:
Because of these issues, there is a chance that the pain you experience is a manifestation of a totally different problem. However, if you have been diagnosed with plantar fasciitis, plantar fibroma massage can be performed by a therapist.
Also, there are four exercises you can perform at home to activate the right trigger points.
4 Trigger Points For Plantar Fasciitis
Often, the pain generated by the plantar fasciitis comes from trigger points in the soleus, quadratus and gastrocnemius muscles. Focusing on treating these trigger points may greatly alleviate the pain. While performing these trigger point exercises, remember to identify which activity will create tension in the legs and stay away from it. (6)
Towel Toe Lifts
Deep Foot Flexors Stretch
5 Tips To Prevent Plantar Fascia
Since plantar fascia pain is mostly caused by the weakening the ligament, steps can be taken to ensure it remains strong. (7)
It took a lot of pain before I discovered the power of using trigger points but now that I know its potential, it will always be my first option. For runners like you and me, plantar fasciitis is a challenge we will face at one time or another. Understanding how to activate the three trigger points for the condition: the soleus, quadratus and gastrocnemius muscles is the key to getting rid of the pain for good.
As with most conditions, plantar fascia is very preventable. Take care of your footwear and avoid going barefoot and you’ll never have to deal with pain.