Heel Pain on the bottom of your Foot?

 It's 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!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 tends not to resolve on its own accord and needs attention. Heel pain onset can be deceiving. It normally starts as gradual pain in the heel that is non-characteristic. This builds in intensity.

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. Heel Pain symptoms will begin to reduce with an appropriate stretch and strengthen regime.

Time to take a look at your Footwear?

 

  • Are you wearing the sole of your shoes unevenly?
  • Is there adequate cushioning?
  • Does it have a rigid heel counter or are you flipping 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 using 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. Immediately begin a calf and hamstring stretching program.  Multidisciplinary approaches work best when managing Heel pain. Orthotics as an isolated therapy will not fix this! There is no miracle quick fix. You will need to stretch, heat, change footwear, alter activity levels and seek Allied health therapies to get the best results. You should stay in your orthotics as much as possible to reduce bare foot time while treating Heel pain.Heat is our best friend when it comes to the Heel Pain. 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. A Spikey Ball can be a great aid to assist with this massage.

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 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.If you have had Heel Pain before, say 1-2 years ago. Its likely you have a more complex pathology. Seek the Professional opinion of your Allied health Professional for additional imaging and therapies.