I have had chronic plantar fasciitis in my left foot and knee problems for over 15 years. I also do West African Dance, which is best (and most safely) done barefoot. I have pf pain while dancing, standing, and walking. It's the worst while walking. Never horrible, but always nagging at me. I have recently started to develop forefoot pain as well.
I started trying out the kidney bean shaping and anteriaor tibialis strengthening exercises, and to really try to externally rotate the muscles in my legs. I have also been trying to sort of grab the ground with my foot with every step (which is my crude understanding of one peice of advice I received in this forum previously to combat pf pain). I was experiencing less foot pain when I did this, but something I am doing is now causing the achilles tendon in my left ankle to become irritated. Especially when I dance. I have never really had achilles problems before.
I suspect I am doing the kidney bean shaping wrong in some way. The inchworm exercise seems to bother my achellis a little bit now too. Is irratating the achilles a common mistake with these techniques? How do I fix it?
4 months 4 weeks ago
12/29/2022 - 10:57pm
The inchworm exercise is a calisthenic exercise that is performed by bending the knees and bringing the feet up to the hands, and then straightening the legs on the ground.
The Achilles tendon has a shorter length than any other tendon in your body and it is not very flexible which means that it can be easily irritated by this exercise. The Achilles tendon is also prone to injury because of its constant use.