Plantar Fasciitis: How to recognise it and how to help ‘heel’ it
Sore heels but not sure why? Heel pain can be debilitating and when there are no visible signs (like blisters, hard skin cracks or external bruising) to indicate the cause, it can be confusing.
Heel pain and plantar fasciitis
If you have a sharp or stabbing pain on the bottom of your heel or foot arch, it could be a condition called plantar fasciitis. This is when the plantar fascia – the ligament which connects the heel bone to the base of the toes – becomes inflamed.
The pain from plantar fasciitis is often worse on getting up in the morning or after sitting or resting. When you then stand up, your foot may be initially unable to bear your weight. Pain can be felt in the heel when walking or running, and sometimes if simply standing.
What activities can bring on heel pain?
Heel pain is fairly common and can be triggered by a whole range of activities and circumstances including:
- Standing all day at work especially on hard floors such as in factories or warehouses
- A job that involves walking all day
- Those who like to hike a lot
- If you are overweight,
- If you have a gait problem, or a tight Achilles tendon or calf muscles
Weekend warriors and heel pain
Many of the cases we see are caused by over-exertion or a sudden/major change in activities. This can apply if you have, for example:
- Overused or over-stretched the soles of your feet
- Started to run on a different surface (e.g. track to road)
- Suddenly started walking a long way or starting an exercise regime if you’re normally fairly sedentary
The hard-working heel
The heel works hard when you’re upright, taking all your bodyweight when walking, running and standing. Heel strikes (when your heel hits the ground) can cause a series of small, repetitive, injuries which your body cannot repair fast enough. These continuous heel-strikes result in bruising to the fascia and the subsequent pain. It can be very difficult to get rid of without professional help.
Top tips to alleviate heel pain
- Rest and elevate your foot whenever possible
- Ice the area regularly with an ice pack (or a bag of frozen peas wrapped in a tea towel)
- Wear shoes with a slight, cushioned heel and good arch support
- Don’t walk barefoot on hard surfaces
If your heel pain does not improve, just call and make an appointment at one of our Ontario foot care clinics:
Other issues with your feet?
Plantar fasciitis is just one of the many heel pain conditions we can diagnose and treat. During your consultation, we will check that your heel pain is not caused by a different problem such as
- Heel bursitis
- Achilles tendon tightness
- Tarsal tunnel syndrome (where the tibial nerve is compressed)
- Chronic inflammation of the heel pad
- A fracture
Early treatment for all heel pain problems is recommended to ensure as speedy a recovery as possible.
Treating plantar fasciitis
At Hunt Footcare, we have a number of ways of treating plantar fasciitis and can help you on the road to recovery, using tried and tested methods tailored to your needs.
These might include:
- Custom orthotics which can be inserted into work and safety boots as well as ordinary footwear.
- A Straussberg Sock: worn at night, it relieves pressure on tissue and decreases recovery time
- Stretching and strengthening exercises
- Ultrasound
- Night braces or splints
- Shockwave therapy
- PhotoBioModulation (PBM) Therapy
- Anti-inflammatory medication
- Cortisone injections
- Acupuncture.
To book your appointment, call us on the following numbers:
