What is plantar heel pain?
Plantar heel pain, or pain in the heel at the sole of the foot, is a common foot problem. This is called plantar fasciopathy, which used to be known as plantar fasciitis.
The pain is usually worse first thing in the morning, or when you first take a step after a period of inactivity. The symptoms usually build up gradually and get worse over time.
What causes plantar heel pain?
The plantar fascia is a tough and flexible band of tissue that runs under the sole of the foot. It connects the heel bone with your toes, and acts as a shock absorber to the foot.
Sudden or repeated stresses can cause the plantar fascia to thicken, resulting in heel pain. The surrounding muscles and the heel bone can also be involved.
It’s unlikely you would need an x-ray or scan unless it’s to rule out another condition.
Physiotherapy for plantar heel pain.
Physiotherapy will assess and guide you through managing your heel pain. Treatments can include a variety of options to help reduce your pain and restore your activity levels. It can take up to 12 weeks for fascia pain to completely recover.
Exercises for plantar heel pain.
Exercises designed to stretch and load both your calf muscles and your plantar fascia, in a specifc way, should help relieve pain and improve flexibility in the affected foot. Check out this video of how to do them.
Pacing activities for plantar heel pain.
While recovering you should try to stay as active as you can.
Remember a little activity is better than nothing. Continue to stay within acceptable pain limits but remember you don’t need to be pain free. Aim to do a little bit more each day or every few days.
Exercise at the right level for your heel pain!
Physiotherapy can help you to understand if you’re pacing your daily activities at the right level as you build your movement levels up. It’ll also help guide you to see how much pain or discomfort is acceptable.
Pain after activity?
Activity shouldn’t make your existing pain worse overall. Increasing activity can lead to increased discomfort as your body gets used to regaining your activity levels. This kind of pain should ease quickly and your pain should be no worse the morning after.
Help for your heel pain.
Book an appointment to see one of our expert Physiotherapists.