Heel pain can be one of those things we ignore, thinking it’s normal or something we just “have to deal with”. But heel pain, whether mild or severe, is not normal and should be addressed by a lower limb clinician— and the sooner the better. Delaying treatment of heel pain means delaying relief from heel pain. And you don’t need to live with it!
The most common type of heel pain is Plantar Fasciitis. This refers to inflammation of the plantar fascia—the tissue that connects the base of your toes to your heel bone. When this tissue is overstressed, stretching and tearing can occur, causing pain and inflammation.
Symptoms of Plantar Fasciitis Heel Pain
The most common symptoms associated with Plantar Fasciitis heel pain include:
- Pain where the heel and arch meet, with pain across the underside of the foot (predominantly on the inside of the foot) .
- Sharp, stabbing pain with the first step after a night’s sleep or after a long period of rest.
Causes of heel pain from Plantar Fasciitis include
- Overuse from walking and standing for long hours
- Weight gain
- Pregnancy
- Unsupportive footwear
What to do if you experience plantar fasciitis heel pain
Foot stretching and icing
In mild cases, very simple foot stretching techniques can often provide initial relief from Plantar Fasciitis. Icing is also strongly recommended to reduce inflammation. Watch our Plantar Fasciitis stretching video.
Custom orthotics (Orthoses)
Custom made orthotics support the foot in the correct position. Orthotics for plantar fasciitis heel pain should include:
- A cupped heel to distribute pressure evenly and away from the painful heel center.
- Arch support to stabilize and relieve muscles and soft tissue.
- Heel raise to lessen tension from gastrocnemius muscle tightening.
- Forefoot postings, often under medial 1st metatarsal phalangeal joint, to correct forefoot alignment (as necessary).
Learn more about Custom Orthotics here.
Footwear
Stability footwear including therapeutic and orthopaedic shoes are integral to the treatment process. Certified Pedorthists are trained to fit patients with appropriate footwear for their foot-type and issues. BioPed offers many types of footwear that an orthotic device can be placed into. Leaving supportive sandals or footwear beside the bed at night, and putting them on as soon as you get up, is also recommended.
Footwear for plantar fasciitis heel pain should have the following characteristics:
- Rocker forefoot sole which allows gait without bending through the metatarsal joints and decreases fascia elongation at toe-off.
- Modifications to footwear are also available at the discretion of the Pedorthist.
What not to do if you experience Plantar Fasciitis heel pain
Don’t ignore it! Heel and Foot pain, whether mild or severe should be addressed right away. See your lower limb clinician as soon as you experience heel pain. We can help!
Don’t go barefoot. It may feel good, but going barefoot (indoor and out) is one of the worst things you can do for your feet. It’s important to wear supportive footwear both at home and at work. A supportive indoor shoe, like a sandal, can be really helpful for those suffering from Plantar Fasciitis heel pain.
Don’t dismiss it as “normal”. Foot and heel pain, whether mild or severe is never normal. Many think that aches and pains are normal as you age, or to be expected if you’re a very active person. But this isn’t the case. Seeing your lower limb clinician is the best way to ensure you find pain relief options that work best for you and your needs.
If you’re experiencing heel pain, visit one of our 75 clinics and talk to one of our Certified Pedorthists. We can help!
