The ITB isn't a muscle — it's a thick band of connective tissue. Despite that, it has a profound effect on the biomechanics of the upper leg and hence, on the musculature of the upper leg.
The plantar fascia is like the ITB of the lower leg and foot. Even though the plantar fascia is connective tissue (fascia), rather than muscle, it has a huge effect on the local biomechanics and local musculature. Tight plantar fascia, if left untreated, can cause serious long-term injury.
The plantar fascia is on the sole of the foot. It holds the muscles, bones and skin of the foot together, giving the foot its shape. It doesn't have a motor function, but when it becomes tight, it enacts a force on the foot that would curl the toes and point the foot, if there weren't other muscles to counteract it.
Fascia isn't "designed" to tighten, so it doesn't have the capacity to release itself. That means that once the plantar fascia tightens, it stays tight until it's released by a needle or some other external factor*.
This presents a problem for the muscles which have to contract constantly to counteract the toe-curling & foot-pointing pressure put on them by the plantar fascia -- the digital flexors on the front of the shin, and the plantar flexors in the calf.
These muscles usually only have to pull against the bare weight of the foot and ankle, but now they're pulling against the 24/7 sustained force of the plantar fascia. The longer this situation goes on, the more damaged these muscles become. At first, the muscles will be sore, but over time, the tendons of the muscles become stiff and inflexible.
To resolve the issue, you absolutely have to address the plantar fascia tightness. It's all well and good to release the muscle/s that are sore, but without resolving the underlying cause of the problem, the pain will keep coming back again and again.
Rolling a frozen golf ball under your foot can be helpful, but in severe cases, more targeted relief from acupuncture or dry-needling is often very helpful*.
For more information on plantar fasciitis, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
*'Evidence Map of Acupuncture' - U.S. Department of Veterans Affairs (link)
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Dr Mitch Clark