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.

It’s very rarely a bony protrusion called a ‘Plantar Calcaneal Heel Spur’ that is causing the issue.

A Heel Spur is a bony outgrowth and often cannot be palpated clinically but seen radiologically.

Historically, it was thought that a ‘Heel Spur’ was the cause of pain from the Plantar Fascia pulling on the the bone, although studies suggest this is unlikely as it is seldom found in the Plantar Fascia.

Heel Spurs are present on approximately 11-27% of the pain free population, suggesting they are not always associated with symptoms or considered ‘abnormal’ but part of the ageing process!

There are lots of reasons for Plantar Heel Pain so there are lots of ways to treat it!

It could be due to; High Body Mass Index (BMI), limited ankle, calf and hamstring flexibility, street running, foot posture, sedentary lifestyle, prolonged standing on hard surfaces, flat shoes or leg length discrepancy.

Once we find out the cause we can start to treat, providing advice on shoes and the most effective pain relief, gentle stretches and massage, taping for short term relief to aid healing and orthoses to provide a reduction in pain and improve function.

Did you know that if your job entails standing for long periods, simply rotating your shoes whilst at work can significantly reduce your risk of Plantar Fasciitis?

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.

Watch the video below to hear about Alison’s personal story of Heel Pain and Plantar Fasciitis

Logically, weakened structures in our foot need to be allowed to function within their ‘elastic’ range and not overstretched.

Orthoses, can support the medial arch and also cushion the heel, providing pain relief.

They have been found to be useful in treating Plantar Fasciitis because they redistribute rearfoot pressure, compared to heel pads which can actually increase rearfoot pain unless modified.

Importantly, always carefully consider what type of device is suitable for your foot size, shape and condition. There are lots of orthotics which claim to ‘cure all’ and many of our patients waste large sums of money on the wrong type. Orthoses are NOT designed to cause injury.

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.

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.