Are you experiencing persistent heel pain that just won't seem to go away? If so, you may want to consider incorporating physiotherapy into your treatment plan.
Heel pain is a common condition that can be caused by a variety of factors, such as plantar fasciitis, Achilles tendonitis, heel fat pad syndrome, bursitis, nerve entrapments and stress fractures. While many people may turn to medications or surgeries to alleviate their heel pain, physiotherapy offers a natural and effective alternative that focuses on strengthening and stretching the affected areas.
Physiotherapy for heel pain involves a personalised treatment plan that addresses the root cause of your symptoms rather than just masking the pain. By working with a trained physiotherapist, you can improve your mobility, reduce inflammation, and ultimately find long-lasting relief from your heel pain.
Do you have foot pain that is slowing you down?
You may be experiencing plantar fascia pain or plantar fasciitis, the most common cause of heel pain. It is estimated that 1 in 10 people will experience plantar fascia pain in their lifetime.
These injuries can occur in people of all ages and professions, including very active people, people who stand for large portions of their day, pregnant women and older people.
What is plantar fasciitis?
The plantar fascia is a thick, fibrous band of tissue (fascia) that connects the heel bone (calcaneus) to the base of the toes. Because the typical foot has an arch, the plantar fascia sits at the base of the arch and works as a bowstring to help preserve the arch of the foot. Repeated injury to the tissue where the plantar fascia joins the heel bone can cause tiny tears, also known as microtrauma. Plantar fascia pain develops gradually. However, it can be caused by trauma to the area in some instances, e.g., stepping on something sharp.
Common causes of plantar fasciitis
Excessive pronation, or "flat foot," is the most common cause of plantar fascia stress. As the foot falls into this flattened posture, the joints in the middle of the foot are "unlocked," allowing them to move freely and relying more on the fascia to control the foot.
Additional risk factors for plantar fasciitis include:
- Standing for lengthy periods.
- Walking or running for exercise.
- Tight calf muscles.
- Excessive body weight.
- Pes cavus: a condition that causes increased arch height.
Common symptoms of plantar fasciitis
Plantar fasciitis can be a very painful condition, causing pain in the heel or along the arch of the foot while standing, walking and running. Symptoms are typically worse first thing in the morning or after rest and improve with activity.
Plantar heel pain usually begins as a dull, intermittent pain on the bottom of your heel and can evolve into a sharp, continuous pain. A common complaint is piercing heel pain with the first few steps in the morning and heel pain when walking or standing for an extended amount of time.
It can become extremely acute, inhibiting major running, walking, or jumping activities.
Physiotherapy treatment for plantar fasciitis
A physiotherapist will typically create a treatment plan that includes a combination of the following:
1. Manual therapy
This may include soft tissue massage, trigger point therapy, and joint mobilisation of the foot and ankle. These techniques can help to improve flexibility, reduce pain, and improve blood flow to the area.
2. Stretching exercises
Stretching the calf muscles and plantar fascia is essential to improve flexibility and reduce tension. Your physiotherapist will teach you specific stretches to target these areas.
3. Strengthening exercises
Strengthening the muscles in the foot and ankle can help to improve stability and support the plantar fascia. This can help to prevent future injuries.
4. Taping
Kinesio taping or rigid tape can be used to provide support, proprioceptive feedback and stability to the foot and ankle. This can help to reduce pain and improve function.
5. Night splints
Night splints keep the ankle in a dorsiflexed position (foot pointed upwards) while you sleep. This can help to stretch the plantar fascia and reduce pain in the morning.
In addition to the above, a physiotherapist may also recommend:
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Ice therapy
Applying ice to the heel for 15-20 minutes at a time, several times a day can help reduce pain and inflammation.
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Activity modification
You may need to modify your activities to avoid aggravating your plantar fasciitis. This may include reducing the amount of time you spend on your feet, avoiding high-impact activities, and wearing supportive shoes.
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Weight loss
If you are overweight or obese, losing weight can help reduce the stress on your plantar fascia.
Final thoughts
If you are experiencing heel pain, it is important to see a physiotherapist to get a diagnosis and a treatment plan. Early intervention can help prevent the condition from worsening.
With the help of physiotherapy, you can get back on your feet and back to doing the things you love pain-free.
Book an appointment with one of our highly qualified physiotherapists at Enhance Physio before starting a rehabilitation program. We can advise you on the best course of action for your condition.
