You needn’t let heel pain slow you down this summer. It can strike out of the blue and has a number of different causes. Not only can it ruin a nice walk, it can also cause long term disruptions to your fitness plans. So what causes heel pain? Does the answer lie in your footwear, your walking habits or the inner mechanics of your foot?
The pad of tissue anchored to the heel bone (calcaneus) does an important job: it protects the ligaments, muscles and bony structures within the foot. The cushion consists of a bursal sac, fat and thickened skin. Not only is it able to withstand pressure and keep its shape, but the calcaneus anchors the Achilles tendon – so important for balance and movement.
Why does your heel suddenly start hurting?
Heel pain that arrives out of nowhere can be related to routine issues (such as being overweight) but sometimes you really need to see a physio to get it sorted. Read on for advice on how to tell a serious issue like plantar fasciitis from a simpler remedy such as buying the right kind of shoes.
- Footwear which doesn’t lace up or cushion the heel is a common cause of problems. One answer is to insert an orthotic insole (we sell these at the clinic). Best of all, stop problems before they start by choosing shock absorbent soles and supportive styles. Shoes with a worn-down heel need to be repaired or thrown away.
- A ‘gait disorder’ is habitually rolling the foot inwards as you walk. This can cause bony spurs to develop under the heel bone. Although these spurs may never become a problem, if inflammation develops you’ll be aware of a tender area on the sole of the foot at the heel. In that case, change the activity patterns which caused the inflammation. Just rest, use an ice pack on the sole of the foot, and choose less impactful exercises for your fitness regime (say, swimming or cycling instead of jogging). You can also get your gait assessed at the clinic and benefit from corrective exercises and advice.
- Plantar Fasciitis. A more serious condition associated with heel spurs is plantar fasciitis – an injury to the long thin ligament under the foot. If this ligament is torn and bleeds, the injured area may calcify as it heals and create a bone spur.
How can you tell it’s a plantar fascia injury?
Here are the main clues to look for:
- Pain near the heel on the sole of the foot.
- Pain is worse after a long period of rest, for example, on getting out of bed or after a long time sitting down.
- Pain gets worse after exercise (not during).
Plantar fasciitis injuries take a few months to heal but the process can be speeded up by visiting a physio. Exercises, taping or even wearing a splint at night will all help. Below are some exercises to do at home to help heel pain.
Don’t suffer in silence – book in for an appointment with Khee, our physiotherapist.