Eliminate Heel Pain and Plantar Fasciitis with Hanna Somatic Exercises

Plantar fasciitis and heel pain affects approximately 2 million people a year in the United States. People stretch, ice, foam roll, get acupuncture, and wear night splints and orthotics. This article from PubMed Health is reflective of the medical practice's current view on plantar fasciitis, pain in the connective tissue of the bottom of the foot. The medical field believes that the only way to treat it is to address only the problem area of pain, rather than taking into consideration one's daily movement habits as a potential contributing factor to this condition.

Plantar fasciitis is the result of overly contracted muscles of the lower leg, and  an imbalance in the somatic center.

As a Clinical Somatic Educator, I teach people to eliminate chronic muscle pain by restoring their brain's control of muscles and movement. From my clinical  experience, most heel and foot pain, including plantar fasciitis, is the result of  improper weight bearing, which originates in the muscles of the center of the body, adversely affecting one's gait. It's another classic example of Sensory Motor Amnesia.

The most common pattern of muscular dysfunction responsible for plantar fasciitis is an habituated  Trauma Reflex pattern in the center of the body. This occurs due to compensation from an accident or injury, or repetitive one-sided work (like holding a baby on one's hip - also a contributor to sciatica). It looks like my client in the photo at right.

Notice how this client's right hip is higher than the left, and his weight is mostly on his left foot. His pelvis is slightly rotated, causing unequal leg length discrepancy. The back muscles on the left side of his body are tighter than on the right. This full body pattern causes the muscles of the lower leg (which help to move the foot) to adapt to receiving unbalanced weight.

The most effective method to long-term relief from plantar fasciitis is Hanna Somatic Education.

  • Become aware of the imbalance in the center of your body so you can learn to release this pattern and regain symmetry and balance in those muscles.
  • Learn to release the overly contracted muscles of the lower leg and feet. Muscles that do not function properly can only improve their function through movement. This is why passive therapies (trigger point, massage, stretching, etc.) for leg and foot pain do not work in the long term.
  • Become aware of your gait. Do you heel strike? Do you scuff your feet? Are your hips stiff when you walk? Movement in the center of your body affects the movement at the periphery of your body; a tight center will make your feet will suffer when you walk.
  • Reverse a gait imbalance to help prevent plantar fasciitis from returning.

Once the back, waist muscles and hips are relaxed and balanced, (and your gait is smooth and even), plantarfascitis, foot, heel, and lower leg disappear rapidly.

A client came to me with severe plantar fasciitis. I saw her for one clinical Somatics session. She learned to release and rebalance the muscles of her back and waist and become more aware of her walk. She also learned five easy, somatic movements to do every day to reinforce her progress. She sent me this email several weeks later:

I'm doing very well, was VERY diligent about doing the exercises and felt terrific in doing so, the results were great. I've fallen off the wagon a bit since returning from vacation but am working towards starting up again on a regular basis. The plantar fasciitis is nearly gone, I have very few symptoms now and can give credit to the exercises, walking and sitting differently, and going without shoes as often as possible... Seeing the wonderful results has encourage me to move ahead with an additional session!

Learning to restore somatic awareness and brain control of your muscles is the first step to eliminating not only plantar fasciitis, but other painful conditions, such as sciatica, back, neck, shoulder pain, TMD/TMJ, frozen shoulder, hip and knee pain and tension headaches. Visit the Essential Somatics® store here.