If you live in Haarlem, you know that our feet do a lot of the heavy lifting. Whether you’re navigating the charming (but unforgiving) cobblestones around the Sint-Bavokerk, rushing to catch the intercity at the station, or chasing your kids through the dunes at Zuid-Kennemerland, your feet are your primary mode of transport.
But what happens when that first step out of bed feels like stepping on a shard of glass?
Most people call it plantar fasciitis. They buy generic insoles or roll their foot on a frozen bottle of water. But at The Movement Recipe, we look at things differently. Because the truth is, your heel is often just the “victim” of a crime happening much further up the body.
The “Chain Reaction” of Movement
Think of your body like a classic Dutch townhouse. If the foundation in the basement shifts, you might not notice it until a crack appears in the ceiling on the top floor. Your body works the same way.
When Courtney works with patients here in the Netherlands—from the athletes she supported at the Amsterdam Rugby 7s to busy parents in our local community—she often finds that heel pain is a symptom of a “locked” nervous system or a structural imbalance elsewhere.
Three Common “Root Causes” for Heel Pain
1. The Pelvic Tilt (The Postpartum Shift): For our Haarlem moms, carrying a toddler or navigating a Bakfiets can shift your center of gravity. If your pelvis isn’t aligned, your gait changes. Your heels end up absorbing 20% more impact than they were designed for. We don’t just fix the foot; we restore the rhythm of the pelvis.
2. The “Cobblestone Calf”: Walking on uneven surfaces requires your ankles to be incredibly mobile. If your nervous system is “guarding” due to stress or old injuries, your calves tighten up. This pulls on the fascia in your foot, causing that sharp heel pain.
3. The Sedentary “Cycle”: Even though we are an active city, many of us spend hours at a desk before jumping on a bike. This constant “flexed” position at the hip can actually pinch the nerves that travel all the way down to your heel.
A Gentle, Science-Based Approach
Our expertise lies in movement optimization. Instead of just “cracking” a joint, she uses gentle, nervous-system-focused techniques to remind your body how to move without tension.
When your nervous system feels safe, your muscles relax. When your muscles relax, the tension on your heel evaporates. It’s about guiding your body back to its natural rhythm so you can walk through De Vijfhoek or cycle to Zandvoort with total confidence.
A “Movement Recipe” Homework
The Big Toe Lift: While standing in your kitchen, try to lift just your big toe while keeping the others flat. This activates the arch.
The Dune Stretch: Next time you’re at Zuid-Kennemerland, find a small incline. Stand with your heels hanging off the edge of a step or a firm patch of grass. Let the weight of your body gently stretch the calf for 30 seconds.
The Breath-Walk: As you walk through centrum, focus on exhaling longer than you inhale. This signals to your nervous system that you are safe, naturally reducing muscle guarding in your lower legs.
Ready to Find Your Rhythm?
Don’t let heel pain keep you from the lifestyle you love. Whether you’re training for a marathon or just want to enjoy a Saturday morning at the Grote Markt market without pain, we are here to help you find the root cause.
Your body was built to move with freedom. Let’s make sure it stays that way.
