Are you suffering with Heel Pain?

​Then maybe you have Plantar Fasciitis?
Most of us are enjoying the lovely warm summer. Usually we get to wear our summer clothes and flip flops for one week in a typical Irish summer, but this year we can wear them every day.
BUT !!! As a result I’m seeing more and more people in the clinic suffering with Heel Pain.
Changing into summer shoes or flip flops is often the final straw for our heels if you have been slowly developing Plantar Fasciitis.
Plantar fasciitis is an overuse condition of the plantar fascia. The plantar fascia is an important structure in our foot biomechanics, i.e. it helps support the arch of our foot and acts as a shock absorber when we are walking or running.
 Common symptoms of plantar fasciitis is heel pain in the inside portion of the heel and arch. Pain is usually worse in the morning and improving with activity. However, once you rest from activity, the heel pain can return. In more chronic cases, you might experience pain during standing and pain increasing further with activity.
Common causes for developing plantar fasciitis are:

1. Pes Planus (flat feet): this puts increased strain on the plantar fascia as it strains to support the foot arch
2. Pes Cavus (high arch): this puts increases strain on the heel as the foot has reduced ability to shock absorb the impact of the foot hitting the ground.
3. Inappropriate foot wear: lack of support to the foot arch also resulting on strain to the plantar fascia.
4. Stiff ankle joint: strain on plantar fascia by altering foot biomechanics
5. Tightness in muscles such as calf, hamstring and glute muscles: strain on plantar fascia by altering foot biomechanics
6. Muscle weakness or imbalance: strain on plantar fascia by altering foot biomechanics

A treatment plan for plantar fasciitis is carried out by addressing the causes above which lead to developing this chronic condition. So if you are suffering with heel pain:

• Ditch the flip flops and get back into supportive shoes.
• Avoid the aggravating activity while you are recovering
• Ice your foot after activity, (10min only with wet towel between skin and ice)
• Stretching your plantar fascia and calf muscles

For some people with mild plantar fasciitis, this will help reduce or even get rid of the heel pain.
But in more severe cases deep tissue release, strapping of the foot for pain relief and support, orthotics prescription, night splints, joint mobilisation and a strengthening program to address muscles imbalances might be necessary to eliminate the heel pain.

Related :
​How to Manage Acute Sport Injuries
​Managing Chronic Low Back Pain