footmuscles.jpgBody Map: Foot

This region contains all of the small muscles of the foot, the plantar fascia, and the sesamoid bones under the big toe.

In this section you will find our available treatment plans as well as the different self treatment techniques on this site.

Specific Treatment Plans for this area:

(* note. each treatment plan includes a free downloadable PDF. Here's a post on how to use them.)

1) Plantar fasciitis. Click here.

This is part of our "Injury of the Week" blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.

In-depth Blog Series:

In this section you will find links to an in depth series on foot muscles, self evaluation, and treatment:

Self evaluation + basic mobility treatment

Foot intrinsic muscles (four posts: big toe, little toe, middle toes, top of foot)

Foot extrinsic muscles (four posts:shin, peroneals, deep posterior compartment, superficial posterior compartment)

Blog post: Plantar fasciitis or something else?

Individual Parts of Self Treatment System (aka these are what are used in the treatment plan PDF's):

Part 1. Self Muscle Massage.

  1. Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the foot using a foam roller and tennis ball. Click here.

Part 2. Mobilizations

  1. Blog post on tennis ball/active mobilization for the foot and plantar fascia. Click here.
  2. Blog post on joint mobilization of the big toe using resistance band. Click here.

Part 3. Stretching.

  1. Blog post on stretches for the foot and plantar fascia. Click here.

Part 4. Kinesiology tape

  1. Blog post on taping for plantar fascia. Click here.
  2. Blog post on taping for foot pain, pain on top of the foot, or pain under the ball of the foot/toes. Click here.
  3. Blog post on taping to decrease pain and swelling following an ankle sprain. Click here.

Part 5. Strengthening

Right now our strength advice is specific to our "injury of the week" blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).