LET US HEAL YOUR HEEL
HELP AND ADVICE FOR HEEL PAIN
The heel is designed to absorb the impact of your body weight when walking and running. So it’s no surprise around 1 in 10 people will suffer from heel pain at some point in their life and likely to be the condition known as PLANTAR FASCIITIS.
Plantar Fasciitis is caused by over-use, resulting in small repetitive injuries to the fascia band (similar to a ligament) at a faster rate than your body can heal.
Symptoms of Plantar Fasciitis occur gradually without any known injury. Sharp pain often emanates from around the inside of the heel sometimes radiating to the arch of the foot and feeling worse as you push off to walk or run. You may notice it when you stand up first thing in the morning or after sitting for a while.
When heel pain develops it can become very disabling, making every step a struggle which in turn, can affect your overall posture resulting in pain elsewhere in the body.
Watch the video on this page for Alison’s Story about how debilitating she found Plantar Fasciitis.
Known Causes of heel pain
Plantar Fasciitis commonly occurs from wearing unsupportive flat shoes and often when changing from winter shoes to sandals or flip flops can be the trigger.
Occupations which involve prolonged standing on hard flooring can also put you at higher risk of developing plantar fasciitis.
Your foot type can also be a factor, affecting both flat and high arched feet
Further risk factors can be tightness in the calf muscle, increased age, obesity, or running with a heavy heel strike.
There are many steps to relieve the pain at home such as:
• Initially avoid high-impact sports, prolonged standing or walking
• Check your footwear – choose shoes with a good arch support heel cushion and a slightly raised heel
• Avoid walking barefoot and wear supportive indoor shoes
• Apply an ice pack – covered with a towel – to the painful area for 15 minutes after walking
• Do try our stretching and strengthening foot and leg exercises
• Using a massage ball or cold water bottle can help alleviate pain in your arch and heel (CLICK HERE FOR VIDEO)
• Taping the heel (CLICK HERE FOR VIDEO)
Important to note, there are many other causes of heel pain; arthritic changes, trauma, nerve impingement, fracture or infection. Therefore, getting the correct diagnosis is essential for effective rehabilitation. If heel pain is not getting better with the simple self help treatment you may need to seek the advice of our podiatrists.
WHAT HAPPENS AT MY ASSESSMENT?
Podiatrist’s are the specialists at treating and resolving Heel Pain, your assessment will normally last up to 30 minutes.
It is advisable to wear trousers which can be rolled up to your knee, or bring along shorts to change into.
The Podiatrist will need to see what your typical footwear is for work and leisure activities.
Here’s what happens:
A THOROUGH HISTORY TAKING
Most consultations start with at least 10 minutes of history taking. This will involve a complete medical and social history, a discussion of current sporting involvement and training schedules and then specific information about the presenting problem. #
A WEIGHT-BEARING & NON-WEIGHT-BEARING EXAMINATION
Evaluation of the skeletal anatomy, joint ranges/stiffness, lower limb muscle power and foot morphology/shape.
There are many treatment options available from changing footwear, rehabilitation stretching & strengthening exercises, in shoe orthoses, taping, nalgesics and cortico-steroid injections. Your podiatrist will discuss your treatment plan with you at your assessment.
Buxton & Chapel-en-le-Frith Clinic
STANDING CALF STRETCH & PLANTAR FASCIA MASSAGE TECHNIQUE
SEATED CALF STRETCH & STRENGTHENING EXERCISE FOR PLANTAR FASCIITIS
Medical Disclaimer. Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription.