Quadratus Plantae Muscle: Heel Pain

What pain and symptoms are associated with the quadratus plantae muscle?

Quadratus Plantae Pain Pattern

The quadratus plantae muscle causes heel pain and plays a prominent role in plantar fasciitis.

  • Pain in the heel

Where is the quadratus plantae muscle?

The quadratus plantae is a two headed muscle. Both heads attach to the heel and connect to a tendon in the middle of the arch.

What movements does the quadratus plantae control?

  • Bends the four small toes downward

Activities that cause quadratus plantae muscle pain and symptoms:

  • Walking or running on uneven ground
  • Walking, standing or running on hard surfaces
  • Walking barefoot on rocks or hard surfaces
  • High heels
  • Shoes that are too small
  • Wearing socks or stockings with tight bands

Interesting facts about the quadratus plantae:

  • Symptoms of the quadratus plantae are often diagnosed as plantar fasciitis.
  • Also called Flexor digitorum accessorius

Clinical diagnoses to which the quadratus plantae muscle symptoms may contribute:

  • Plantar fasciitis
  • Plantar warts
  • Stress fractures
  • Calcaneal compartment syndrome
  • Injured calcaneus bone
  • Foot trauma
  • Blister
  • Bunion
  • Prolonged immobilization of the foot or lower leg
  • Bone spurs
  • Diabetic Neuropathy


The quadratus plantae muscle is found on the bottom of the foot near the heel.

You use the quadratus plantae muscle when you bend your four small toes downward.

Other muscles that should be considered and examined in conjunction with the quadratus plantae muscle:

  • Soleus

Satellite Trigger Points: Flexor Hallucis Brevis, Adductor Hallucis, Flexor Digiti Minimi Brevis, Lumbricals, Interossei

For Anatomy Information See: Quadratus Plantae Muscle Anatomy: Origin, Insertion, Action, Innervation

Help with Quadratus Plantae Muscle and Heel Pain

Cold Therapy Gel For Quadratus Plantae Muscle Injury Heel Pain
Biofreeze is recommended for recent muscle injury
Biofreeze Pain Relieving Gel is a cold therapy gel that provides pain relieve for new injuries and is great as a maintenance treatment for over use injuries.  Cold therapy should be used on new and recent injuries instead of heat as it cools the area much like ice and does not promote swelling. A recent study showed that Biofreeze decreased pain 2 times more than ice and the pain relief lasts 9 – 10 longer. For quadratus plantae muscle pain and plantar fascitis pain, rub Biofreeze around the heel and down into the arch of the foot.

Stretch The Calf and Foot Muscles To Relieve Quadratus Plantae and Heel Pain

Medi-Dyne Pro Stretch for Plantar Fascitis and Calf Pain is a device that provides a deep stretch to the foot and lower leg muscles. This device is used in many physical therapists offices and rehab facilities to those who have lower leg pain and cramps and for those who suffer with plantar fasciitis. When you first use the Pro Stretch be sure to start off slowly, 5 to 10 seconds per stretch,  gradually building up reps and longer stretch times.

Self Treatment Help For Quadratus Plantae Heel Pain

The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief can help you treat foot pain by teaching you the techniques to find and eliminate trigger points Author Clair Davies explains the trigger point phenomenon and muscle pain in everyday language. But what makes this book worth its weight in gold are the individual muscle trigger point treatments that Davies has compiled. His diagrams and step by step instructions help you locate which muscles are contributing to your pain, how to find the trigger point and treat it. He also provides stretching and strengthening exercises for each muscle. It takes time and practice to master finding trigger points, but once you learn you have a tool and method to help relieve muscle pain throughout the body.If you are suffering from pain in the heel of the foot, treating the trigger points in the quadratus plantae muscle of the foot can help reduce or eliminate you pain. This book is a must have for anyone interested in finding the cause and treating muscle pain. If you are buying the book, check out the tools below which may help you with treatment if you have problems reaching the bottom of your feet or have weak and / or arthritic hands.

Trigger Point Tools To Treat The Bottom Of The Foot

If you are limber and can easily bend your knees to have access to the bottom of you foot, then you can probably use your fingers and thumbs for the treatment described in The Trigger Point Therapy Workbook. If you think you may need Theracanehelp here are a couple of tools to help you. The Thera Cane is my first choice of purchase with the workbook for two reasons: First, you can easily reach the bottom of your feet without the need to bend or contort your body to do so. Secondly, once you understand trigger points, you will find that you will want to treat other muscles and you may need help accessing the muscles. The Thera Cane allows you to easily treat all muscles of the body, including back muscles. If you have weak or arthritic hands, the you may need a tool to help you use and hold the pressure required for trigger point treatment. If you are buying the workbook, the Thera Cane is worth the investment!


knobble-p If you are limber but have issues with pain in your hands, The Knobble works great to treat muscles in the sole of the foot. It is easily gripped and the point is nicely rounded to apply even pressure with out feeling sharp and pokey. The Knobble will also help you treat many other points throughout the body with the exception of muscles located in the back. A great tool for runners who treat foot and leg trigger points on a regular basis.



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