Heel pain is equally common among the fit and the not-so-fit. It’s known as Plantar Fasciitis, arising from an overload of the long arch beneath the foot. The ligaments (Plantar Fascia) that run from the heel fan out into five bands to the base of your toes, and these can thicken, degenerate and become sharply painful.
The causes of this condition are not fully understood but in active people, it’s often triggered by a rapid increase in a new exercise (hill running, for example). In more sedentary folk, it can come about because joints and muscles aren’t working correctly (poor biomechanics), weight gain or even ill-fitting shoes. The condition can take months to resolve.
So what are the treatment options? New studies show that the most effective approach to managing heel pain is a six-week package of treatment, combining daily stretching exercises, taping and education.
How can a Physiotherapist help you?
A physio will be able to diagnose your symptoms by taking a careful history of your complaint. During the assessment stage she’ll look at your biomechanics, functional ability and carry out various tests to diagnose Plantar Fascia pain and rule out any other conditions which may be causing your symptoms. From here she can formulate a treatment plan which may consist of soft tissue release, joint mobilisation, taping techniques, electrotherapy and an exercise rehab programme. Our experts can also provide you with gait analysis, advice on orthotics and appropriate footwear.
How can you help yourself?
- Change position when standing for long periods to distribute your bodyweight through the foot in different ways (load management).
- Mix up your training – don’t just run! Include swimming, cycling and strength training in your exercise routine.
- Understand pain itself, including learning methods of self-monitoring, and get to know the pain response. This helps to address fears of long-term consequences.
- Get advice on managing related long-term conditions, such as type 2 diabetes and increased body weight.
- Find out about the best footwear for you. It needs to be supportive, comfortable and hold the heel higher than the ball of the foot.
- Avoid walking barefoot.
For evidence-based treatment and the best advice, book in for a check up here at Sundial. We’re always happy to see you.
Source
https://evidence.nihr.ac.uk/alert/best-practice-guide-for-plantar-heel-pain/