2. Our Plantar Fascia is Overused (that is often why we have so many issues with it) and relies on the successful implementation of something called the windlass mechanism.
Do you know if you have an operational windlass mechanism during your gait? Did you know you had a windlass mechanism? If people are familiar with a structure in the foot, it is most often the plantar fascia, and the ubiquitous plantar fasciitis that can develop when the tissue becomes irritated.
We’ll take a closer look into why this tissue is so commonly irritated (hint: think IT band syndrome), and even more importantly, what you can do about it.
Our plantar fascia is a beautiful expansion of dense connective tissue (fascia) that runs along the plantar aspect (bottom) of our feet. Most of our problems with our plantar fascia, arise from the fact that we are not optimizing the musculature that dwells deep to it to support us, and we have become over reliant on the passive fascia to provide more support that it was made to.
Our feet and ankles are subjected- daily and repetitively to forces from the weight of the body bearing down on them, and also forces from the ground they traverse over (known as ground reaction forces). In order to overcome and support the tremendous effort required by the feet daily, there are some wonderful structural support systems within the foot. Perhaps the most well-known and important is the windlass mechanism.
The term windlass is a verb used in sailing to denote lifting or hauling using mechanical leverage. The simple mechanics at work in the foot are essentially for the same exact reason- to haul and move the weight of the body using the small appendage of the big toe/ foot- quite extraordinary when you think about it!
In fact, in our healthful gait cycle, there is a time in the movement when our full body weight is essentially supported by the big toe. Without the windlass mechanism, these forces are too great and ultimately cause a host of compensatory movements- over reliance on the plantar fascia, “toeing out” and pushing off the medial aspect of the big toe, heel whipping- or a combination of these strategies and more.
During a successful windlass, when our full body weight is carried by the big toe, the toe extension position tightens the plantar fascia, pulling the mid foot and heel (calcaneus) into a slight inverted/ supinated position. This creates an immediate stiffness/ rigidity in the foot- and in this case, we want this stiffness as a rigid foot helps to propel us f