If you have Heel Pain do this!
I hope it makes you feel a little better knowing that Heel pain is very common! That dull ache in the bottom of the Heel, that ends up progressing quickly to the point you do NOT want to put your foot to the ground! As a Podiatrist I’ve heard this story of pathology many times. But as someone that loves running and then decided to put polished concrete on my home floors, I’ve also experienced it first hand. Ouch!
Characterised by 1st step pain, pain after rest and with activity deep into the bottom of the Heel. Plantar Fasciopathy ( Plantar Fascitis) is a debilitating overuse syndrome that affects both Men and Women. Heel pain onset can be deceiving. It normally starts as gradual pain in the heel that is non-characteristic. This builds in intensity. Chronic heel pain builds over a long period of time and tends not to resolve on its own accord.
Why did I get it?
Often patients will attribute the rise of Heel Pain to a change in activity. A new Gym program or Exercise (running) regime, with good intentions, can end quickly with the rise of Heel pain.
Heel pain is also common in people who have worked for many years, for long hours on their feet. A gradual overuse of the Plantar Fascia develops in the background before pain arises as a symptom. Likely, this patient is predisposed to the condition due to poor biomechanics that place excessive load on the plantar fascial insertion of the heel bone.
Heel Pain is commonly accompanied by poor flexibility in posterior leg and thigh muscles. Poor flexibility and functionality of the hamstrings and calf muscles can change the position of load in the feet. This may cause overuse in other muscle, tendon and fascial groups. Anyone experiencing Heel pain needs to look at
1) LOAD- reduce your load through the foot because every time your walk you repeat injury
2) STRENGTH- if our intrinsic muscles (little foot muscles) are weak they wont help the plantar fascia as they should. Accompany this with some extrinsic muscle weakness and the poor plantar facsia breaks down under excess load.
3) STRETCH- if those calf muscles and hamstring are tight you are more prone to loading the plantar fascia. These posterior chain muscles can limit the foots ability to dorsiflex in gait and aid in the loading of the Plantar fascia.
Time to take a look at your Footwear?
First of all, when it come to heel pain, bare foot time is not your friend!
Check your shoes. Are you wearing the sole of your shoes unevenly?
Is there adequate cushioning?
Does it have a rigid heel counter or are you flopping about within your shoe?
Do you have a retaining mechanism (Velcro, laces, buckle) that helps secure your foot in the shoe?
Look for shoes like sneakers that have a graduated heel pitch (where the Forefoot sits lower to the ground than the Rearfoot).
What can I do?
Start with a decent stretching and strengthening regime for your calf, plantar fascial and intrinsic foot muscles. If you join our email list we will send you our 5 Heel Pain hot tips to get you started.
Reduce Barefoot time and get into shoes. Use Orthotics to disperse weight bearing load in your shoes away from your heel. We recommend Medium Arch Support LIFESOLES in 3/4 or full length for Everyday wear. Multidisciplinary approaches work best when managing Heel pain. Orthotics as an isolated therapy will not fix this! There is no miracle quick fix.
Heat is your friend. Apply it at least 10 minutes a day via heat pack or a heat cream such as tiger balm, fisiocrem or deep heat. Before bed is ideal because when we lay down we reduce the blood flow to our feet. Heat should be applied via Heat bag 2 times per day directly to the base of your heel and arch. Massage under a Heat cream(NOT ICE) to release Plantar fascia and your calf. A Spikey Ball, tennis ball or golf ball can be a great aid to assist with this massage to the plantar fascia by rolling your foot back and forth on it with pressure.
You will need to stretch, strengthen, heat, check footwear, alter activity levels and in some cases seek consultation with an Allied Health therapist. You should stay in your orthotics as much as possible to reduce bare foot time while treating Heel pain.
THERE STILL MORE TO DO....
You can increase your management by adding in a massage base insole. We recommend 3 hours a day on the Soft sole LIFESOLES. Take a 3 day dose of anti-inflammatories such as Nurofen or Voltaren to reduce initial symptoms (please check with your GP you can take this medication before doing so). Use a Rigid Sports tape in a Low dye strap for compression and relief on long days on your feet. If after 5-6 weeks the pain has not subsided, seek further advice from your Podiatrist or Physiotherpist. Allied health professional are able to assist with Shockwave therapy, deep tissue massage, PRP injections and dry needling. All proven methods to help assist your recovery!