Treatment Archives - Functional Performance Center

The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

Plantar Fasciitis

Fun Facts:

As many as 1 in 10 people will experience plantar fasciitis in their life.
50% of people with plantar fasciitis spend all day on their feet.
It’s estimated that the United States spends $284 million every year treating plantar fasciitis.

What is plantar fasciitis? The plantar fascia is a thick band of tissue that runs from your heel to your toes and when it becomes inflamed, it’s termed plantar fasciitis. People with plantar fasciitis will typically experience a stabbing pain in their heel first thing in the morning, after long periods of sitting and inactivity, and when standing for long durations.

What causes plantar fasciitis? Improper foot mechanics, activities that put a lot of stress through your heels, exercising or walking on hard surfaces, improper footwear, standing for long periods, obesity, and improper stretching can all make you more susceptible to plantar fasciitis.

Let’s talk foot type:

High Arches: Not enough mobility through plantar fascia
Low Arches: Too much mobility through plantar fascia

What should I do if I have plantar fasciitis?

Physical Therapy—A physical therapist will complete a comprehensive assessment of foot structure and biomechanics throughout the entire body. They will assess your foot, ankle, hip, and spinal mobility which can all affect the plantar fascia. They can give you recommendations on proper footwear. We also have significant success at enhancing the healing time with ASTYM treatments.
Custom Orthotics—some people may need custom orthotics to help support the plantar fascia
Exercise—the following are a stretch and exercise that you can try if you are experience plantar fasciitis symptoms.
- Dynamic Gastroc Stretch – YouTube
- Single Leg Toe Taps – YouTube

BFRT – Blood Flow Restriction Training

Blood flow restriction training (BFRT) is a form of exercise that utilizes a cuff or strap to reduce blood flow to a limb, thereby promoting a cascade of reactions at the cellular level, in an attempt to promote rehabilitation, recovery, and muscle growth. Although this technique has been around since the 1960s, it has more recently been researched as a widely used technique in the clinical setting. Ultimately, BFRT allows the participant to use low resistance or weight, and mimic gains seen when using high resistance and repetitions.

When used properly, the benefits of BFRT are many, with minimal negative effects. Programs can be customized to each person, based on evaluation findings and individual goals. This technique can be used early on in the recovery process, which can optimize outcomes of surgical procedures. As well as, enhance a person’s ability to compete in sport activity.

Dr. Iseler, at FPC, completed her certification in BFRT in 2021, and is excited to incorporate this technique into her practice. If interested in this technique, it will be determined if appropriate for an individual following an evaluation and an extensive health screening. Please reach out to our office for additional information or to schedule an evaluation.