Managing Heel Pain

7th December, 2021

Our Podiatrist, Sophie Burn, gives advice on how to manage this everyday problem …

Plantar heel pain is one of the most common pathologies I am asked about as a podiatrist; whether at work or social events!

So what is plantar heel pain? Plantar heel pain, also known as plantar fasciitis, typically presents as a sharp pain at the heel or in the medial longitudinal arch. This pain is usually, but not limited to, feeling worse first thing in the morning or when standing up after sitting for a long period. Microtrauma to the fascia can cause tiny tears which causes this elastic band like structure to swell making it much stiffer and thus causing pain on stance.

I have compiled some simple and effective at home remedies that may help to alleviate the discomfort from your heel.

1. Ice Therapy – place your Pediroller (available through the clinic) in the freezer for one hour. Once frozen/cool to touch press and roll your foot over the Pediroller in continuous motions from the ball of your foot to the heel. The Pediroller has been specifically designed by podiatrists to aid with plantar heel pain. The roller itself provides a massage to the fascia and ice therapy is effective in reducing swelling. This process can be most helpful when carried out in the evening after a day on your feet.

2. Gentle Calf Stretching – using a Theraband (or a belt from a dressing gown), sit with your legs elevated to hip height. Place the band/belt under the ball of your foot, holding the end of the band in each hand. Pull your toes back towards yourself and lean back. You should feel this stretch in the bottom of your foot and along the back of your legs. Hold this stretch for 30 seconds and don’t be tempted to pulse! Repeat on the other leg.

3. Footwear – when our feet are painful, we need to be more conscious of our footwear choices. A running trainer is the ideal footwear choice for helping to manage the symptoms of plantar heel pain.

Not all cases of plantar heel pain are the same and therefore if the pain you are experiencing is not alleviated by these simpler steps, or you find it is a recurring condition, please book a biomechanical assessment at our clinic for further investigation and support. During your consultation we can assess foot posture and gait as well as providing offloading pads, orthotics with arch support and applying strapping techniques.