Heel Pain Holding You Back? Here's How to Help
May 17, 2024
By Oshin Amberkar, Chartered Physiotherapist
Who tends to get heel pain?
Plantar heel pain, also known as plantar fasciitis, can affect people from all walks of life. Certain factors, however, make some more susceptible than others. These risk factors include:
- Age: Plantar fasciitis is most common in people between the ages of 40 and 60.
- Weight: High BMI can put additional pressure on the plantar fascia.
- Occupation: Jobs or activities that involve prolonged standing or walking can increase the risk of plantar fasciitis.
- Intense Physical Activities: Activities like long-distance running, jumping, or dancing that put a lot of stress on your heel and the attached tissue can contribute to the condition.
- Foot Structure: Having flat feet or high arches can put extra stress on your plantar fascia.
Why Does My Heel Hurt?
The plantar fascia is a thick band of tissue that connects your heel bone to your toes. Plantar fasciitis occurs when this band becomes irritated due to strain, overuse, or injury. This can lead to a sharp, stabbing pain in your heel.
What Does the Pain Feel Like?
The pain associated with plantar fasciitis is typically a sharp, stabbing sensation in the bottom of your foot near the heel. It's often at its worst with the first few steps after waking up but can also be triggered by standing for long periods or when standing up after sitting for a while. Pain might also occur after and sometimes during physical activity.
How Can Physiotherapy Help?
Physiotherapy plays a crucial role in managing plantar fasciitis. A well-designed physiotherapy program can help you reduce inflammation, increase flexibility, and strengthen the muscles around your foot to support your plantar fascia.
Treatments may include stretching exercises, strengthening exercises, deep tissue massage, or other non-invasive treatments to help manage the condition. Recent studies show that orthotics, prescribed by your physiotherapist, can also provide relief.
Tips for Managing the Symptoms
Here are some evidence-based tips to help you manage the symptoms of plantar fasciitis:
1. Rest Your Feet: When possible, try to rest your feet and limit activities that make your foot hurt.
2. Ice Application: Apply an ice pack to the affected area for 15-20 minutes, three to four times per day to help reduce inflammation.
3. Supportive Footwear and Orthotics: Wearing shoes with good arch support and a cushioned sole can be beneficial. Avoid walking barefoot until symptoms improve. Custom orthotics, or shoe inserts, may also be recommended by your healthcare professional.
4. Stretch and Strengthen: Regular exercises to stretch the plantar fascia and Achilles tendon, as well as strengthening exercises for the lower leg muscles, can help stabilise your ankle and heel.
5. Taping: This is another useful technique to provide support to your plantar fascia. Your physiotherapist can do this in clinic.
6. Modify Your Activities: High-impact activities can exacerbate the pain, so switch to low-impact activities like swimming or cycling until your heel pain improves.
7. Education: Knowledge is power when it comes to managing plantar fasciitis. This involves:
Personal assessment of your condition.
Guidance on selecting comfortable footwear
Advice on load management to avoid long periods of static loading or sudden changes in your physical activity routine.
Training on how to monitor your pain and interpret its implications. This will help you understand what your pain means regarding tissue damage and alleviate fears about long-term damage.
Remember, these are general recommendations, and individual treatment should always be guided by your healthcare professional. If you're dealing with plantar fasciitis, consult with a professional who can provide a comprehensive treatment plan tailored to your needs. They can also monitor your progress and adjust the treatment plan as necessary.
Recovery from plantar fasciitis can take time—several weeks or even months. But hang in there, the prognosis is positive, and with the right strategies, you can manage your symptoms effectively.
What to do next…
At Rehab Rooms we believe that successful treatment is down to accurate diagnosis and assessment, which leads to successful treatment outcomes. With this in mind…why not book online by clicking here or call us at 01 4310 5634 to schedule a time that works for you.