Show Notes
Stop treating your heel pain with band-aids and start building a better foot. In this update, I break down why the old Plantar Fasciitis model of inflammation is often wrong and how shifting to a Fasciopathy framework (focused on rebuilding tissue capacity) can lead to better long-term results. We will dive into the biomechanics of the windlass mechanism, the evidence behind heavy slow loading, and when to be judicious with injections.
To purchase the program ($5 or pay what you want), click here: https://www.jrennickemd.com/offers/LYBVh2uo
CHAPTERS: 00:00 - Intro: Beyond the Kitchen Sink 00:42 - Plantar Fasciitis vs. Fasciopathy 01:32 - The Wood Analogy: Burning vs. Rotting 02:26 - The Windlass Mechanism Explained 03:09 - Bridge Biomechanics: Bones and Cables 04:14 - The Bucket Analogy: Load vs. Capacity 05:06 - Risk Factors: Intrinsic and Extrinsic 06:13 - Diagnosis: Clinical Findings and Startup Pain 07:23 - Differential Diagnosis: Ruling Out Stress Fractures 08:03 - Fat Pad Atrophy vs. Fasciopathy 09:03 - Phase 1: Calming the Angry Tissue 09:52 - Orthotics: OTC vs. Custom 11:00 - The Di Giovanni Stretching Protocol 12:24 - Phase 2: Building Resilience 12:59 - The Rathleff Protocol: Heavy Slow Loading 15:34 - The Pain Rules: How Much is OK? 16:55 - Foot Core: Short Foot and Toe Yoga 18:35 - Shoe Width and Toe Spacers 20:04 - Zero Drop and Minimalist Footwear 21:46 - The 12-Week Shoe Transition Guide 23:31 - The Injection Pyramid: Steroids to PRP 27:31 - Summary: Building a Robust Foot
SELECTED REFERENCES: doi: 10.1177/2473011419896763 DOI: 10.1111/sms.12313 https://pubs.rsna.org/doi/abs/10.1148/radiology.201.1.8816554 DOI: 10.2106/00004623-200307000-00013
*Disclaimer* This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.
More from Building Lifelong Athletes
In this episode, I try to cut through the noise of the cholesterol debate and walk through 150 years of vascular science. From ancient mummies to modern genetics, we examine how lipidology reached its consensus, the response-to-retention hypothesis, why ApoB particle count matters more than LDL cholesterol mass, and what landmark clinical trials reveal about cardiovascular risk.
Was Ancel Keys a visionary pioneer of preventive cardiology or the villain who triggered our metabolic health crisis? In this episode, I pull back the curtain on the real science, the controversial 1953 graph, hidden trial data, and sugar industry influence. We explore where Keys was decades ahead of his time, where his model failed, and what his legacy teaches us about navigating scientific dogma in clinical practice today.
In this episode, I break down the underlying science of cholesterol, lipoproteins, and heart disease. We'll cut through the online noise and examine how cholesterol actually moves through your bloodstream, why particle count (ApoB) matters more than total cholesterol weight, how statins and other medications work at the cellular level, and how plaque forms in atherosclerosis. Everything you need to understand lipidology 101.
Welcome back to the trenches! In our final breakdown of the 2026 ACC/AHA lipid guidelines, we are unpacking the pharmacology toolbox. From statins and ezetimibe to PCSK9 inhibitors and the nuances of side effects like SAMS, I want to give you the practical, evidence-informed strategies we need for our patients. We are all just trying to navigate this together.