Tight Muscles

In many situations, certain muscles may become too tight. This problem is most often secondary to another muscle being too weak. The most common tightness is in the plantar muscles and calf muscles (gastrocnemius and soleus). These problems are sometimes termed plantar fasciitis or Achilles tendonitis. The names imply inflammation, which is not usually the case, so I prefer not to use these names. Instead, these types of problems should just be referred to as muscle imbalances.

If you have pain on the bottoms of your feet but are able to pick up a towel with your plantar muscles as discussed above, they are probably too tight. Plantar muscles that are too tight can be very painful and are most noticeable when you take your first steps out of bed in the morning—the bottoms of your feet are tight and painful and loosen up as you move around.

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The best way to reduce the tightness in the plantar muscles is with a golf ball. It’s best to begin this routine later in the day after your foot muscles are more warmed up, otherwise the procedure may be too painful. Place a golf ball on the floor. A thin carpet or bare floor works best. Place your bare foot on top of the golf ball and roll your foot on top of the ball. Apply sufficient weight to feel the tight muscles, but not so much as to cause pain. Roll the ball as far forward as you can and as far back as you can. Be sure to reach the whole width of the foot as well. Perform this task for two to four minutes for each foot. Be aware that relief may only be symptomatic if the primary problem is not addressed.