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  1. #1
    Registered User Jacobus10Broek's Avatar
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    Heel Pain when Squatting

    Just a quick question, recently when doing my squats I've noticed pain in my left heel. I really noticed it when I play racquetball (which is after I lift). Has anyone heard of squatting causing plantar fasciitis?
    Thanks for the information.

    Co tenBroek
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  2. #2
    Registered User BalhamBeast's Avatar
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    I haven't but I've had foot issues myself. I find it really good to roll my feet daily on a hockey ball (any smooth hard ball - lacrosse, pool/billiards etc - will do) to release the fascia.

    Also, what shoes are you squatting in? I use Vibrams, personally, but only at the gym. I was wearing Merrels at school (I'm a PE teacher three days a week and spend a lot of time standing) and my achilles tendon didn't thank me for it. The tendonitis has become a lot more manageable since I switched to Nike Frees at school. Elevating the heel slightly can help but obviously your mechanics and issues will not be the same as mine.
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  3. #3
    Registered User Jacobus10Broek's Avatar
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    I use Vibrams (I'd wear them all day if I could). I've been rolling my feet for a very long time (I danced ballet when I was younger). I've also begun rolling my calves and hamstrings. Maybe I should squat on a plate or with sneakers for a while. Thanks for your reply.
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  4. #4
    Registered User IndyS3's Avatar
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    Squatting on a plate or even doing hack squats could help ease the pain also.
    At the end of the day, it's what you do, not what you say.
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  5. #5
    ...Keeping strong! HumblyMuscles's Avatar
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    A balance plate is good for your stability, some of the smaller muscles in your ankles and feet may need strengthening.
    Also I've heard of bodybuilders squatting on a small wooden block, with their heels raised, I think even Arnie did this sometimes back in the day. How flexible are your calves, and hamstrings? Good flexibility will also lessen the strain on your feet.

    Best of luck!
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  6. #6
    Registered User Jacobus10Broek's Avatar
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    Thanks Humbly. I'd also been considering my short tight hamstrings. Perhaps I need to pay more attention to them. My calves and lower legs are pretty strong (ballet does that). Today is squat day so I'll try the raised heels and maybe some hamstring stretches/mobility work between sets. Will report back later.
    Thanks again for all the help.
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  7. #7
    Registered User Jacobus10Broek's Avatar
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    So, today I did squats and I wore cross trainers. Notes: during Over head squats and front squats, which I use for mobility and warm ups, I wasn't pitching forward so that was great. As I began lifting I had to sit further back so I wouldn't pitch forward but that was a fairly easy adjustment. No pain in my heel while I was squatting. Thanks for the feed back everyone. However, as I moved to my other lifts one in particular caused issues, seated calf raise. I felt like I was dancing again and getting cramps in the bottom of my feet. So I'm gonna drop this exercise for a while and see if that helps too.
    Thanks again for all your help.
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    ...Keeping strong! HumblyMuscles's Avatar
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    Originally Posted by Jacobus10Broek View Post
    So, today I did squats and I wore cross trainers. Notes: during Over head squats and front squats, which I use for mobility and warm ups, I wasn't pitching forward so that was great. As I began lifting I had to sit further back so I wouldn't pitch forward but that was a fairly easy adjustment. No pain in my heel while I was squatting. Thanks for the feed back everyone. However, as I moved to my other lifts one in particular caused issues, seated calf raise. I felt like I was dancing again and getting cramps in the bottom of my feet. So I'm gonna drop this exercise for a while and see if that helps too.
    Thanks again for all your help.
    Glad to hear your squats were better! With your feet apart in a "Boxer Stance" I find slowly leaning forward with one of your feet flat ( the back one ) on the ground is a great stretch for your calves, might help with the calf exercises. A light weight on the Leg Press machine pressing with your toes will also help your calves if they are a bit stiff- I know what you mean though, those cramps in your feet are killers!
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