Heel pain

One of the most common complaints podiatrists encounter would be pain on the bottom of the heel. More often than not, the symptoms are caused by an inflammation to the plantar fascia.

What is Plantar Fasciitis?

The plantar fascia connects your heel to the base of your toes, but it can become inflamed and irritated when there is excessive strain. This can lead to heel pain, especially when you first get up in the morning or after prolonged rest. The pain might feel sharp or like a deep ache. Prolonged standing and walking may lead to further inflammation and worsen the symptoms.

Causes

These are the common causes of plantar fasciitis:

Overuse: Excessively doing activities like running, jumping, standing, or walking can strain your foot.

Feet Structure: Having flat feet, high arches, or abnormal walking patterns can contribute to the onset of plantar fasciitis.

Footwear: Wearing ill-fitting shoes or shoes with poor cushioning or insufficient stability affects your feet.

Age: Plantar fasciitis tends to be more common among individuals aged 40 to 60.

Weight: Being overweight adds more pressure on your feet.

Tight Muscles: If your calves are too tight, it can lead to excessive tension in the plantar fascia.

What can you do?

Rest and Activity Modification: Reducing the strain on your feet will allow the plantar fascia to heal. This means avoiding activities that hurt, such as running or standing for prolonged periods. You can consider alternative exercises such as cycling or swimming to maintain your fitness.

Icing: This helps to reduce the inflammation. Apply an ice pack on the painful area for about 10 minutes, 2-3 times a day.

Stretching: Stretching your calves frequently will reduce the tension in the plantar fascia.

Massage: In the morning, before stepping down from bed, pull your toes towards you and massage along the plantar fascia.

Weight Management:

Reducing your weight to a healthy level will reduce the load on the plantar fascia

Footwear: Wearing appropriately fitted footwear with a fastening mechanism around the ankle (e.g. laces or Velcro) will help with daily walking. Avoid wearing slippers or slip-on shoes as they may cause further strain to your feet due to the lack of support.

When should you seek treatment?

If your symptoms have persisted for more than two weeks, it is recommended to consult a podiatrist. A podiatrist can perform a thorough biomechanical assessment for an accurate diagnosis, and recommend a suitable treatment plan to manage your condition effectively.

There are several treatment options available for plantar fasciitis. These options aim to alleviate pain, reduce inflammation, and promote healing of the affected plantar fascia. The appropriate treatment may vary depending on the severity of the condition and individual factors.

An experienced podiatrist will recommend a combination of the following treatment methods:

Manual Therapy: Releasing the tension in the calves, and increasing the range of motion in the ankles will facilitate better recovery.

Strengthening Exercises: Strengthening the muscles of the foot, ankle, and lower leg can improve stability and reduce strain on the plantar fascia.

Orthotics: An experienced podiatrist can prescribe the right insoles to offload your plantar fascia and correct any feet posture or gait alignment issues.

Shockwave Therapy: This non-invasive procedure uses shockwaves to stimulate healing in the affected region. It helps to speed up the recovery process.

We hope this information can help you take one step closer to pain relief!  You can always consult any of our podiatrists at Physio and Sole Clinic for free advice through our Whatsapp service at 9175 4929!

Written by:

Joanne Yap

Podiatrist

Physio and Sole Clinic