A very common cause of heel pain is a condition called Plantar Fasciitis. This is an inflammatory condition of the thick connective tissues of the heel and sole of the foot.

The sensation is usually described as a sharp, stabbing feeling directly under the heel. Its generally most painful first thing in the morning, or after resting for some time. Depending on the severity, this can last anywhere from a few moments, to being felt constantly throughout the day.

It can be caused by an acute injury or strain to the plantar fascia, and can also develop over time. People who are on their feet for long hours can develop this foot pain, especially if they don't have good supportive footwear.

Our bodies are pretty good at finding work arounds to keep us moving, so if you're experiencing plantar fasciitis, you may notice some compensation patterns like limping, reduced ankle mobility, taking smaller steps, or toe walking to avoid pressure to your heel. Short term, these compensation patterns are fine, but if the heel pain becomes chronic then these altered movement patterns can lead to other pains further up the body.

What can be done about Plantar Fasciitis?

• Treatment - Our team treats plantar fasciitis by working not only on your heel and arch, but also the surrounding and compensating muscle groups. We'll often work on your whole leg, as well as your hip and lower back. Massage and Myofascial Release to your feet and calves can be very helpful. There are Trigger Points within the lower leg muscles that can also refer pain into the heel. Muscle Energy Techniques (MET) can be used to relieve tension and pressure transferring to your heels by helping you activate and release muscles. Some people respond well to using techniques like cupping or dry needling. Taping the foot can provide a lot of support and pain relief.
• Bracing and support - In addition to taping as part of a treatment, there are support braces that can be used overnight or orthotics can be used in your shoes. These can be good options for people who have skin sensitivities to tape.
• Stretching and strengthening - A routine of stretches and strengthening exercises can be helpful. Our team can teach you how to stretch your calves and arches, as well as show you how to use some self care tools like massage balls and foam rollers to aid your recovery.
• Reducing inflammation - There are lots of drug-free ways to help reduce inflammation for plantar fasciitis. Tools like the MyoBall for icing your foot can be great, but a cheap and effective alternative is to freeze a water bottle and use that to roll your heel and arch. Increasing naturally anti-inflammatory foods in your diet can help - our friend and expert Nutritionist, Sam Gemmell, has written this blog about some easy anti-inflammatory food choices. We know that most of our patients chose not to take medications, however in cases where inflammation persists for a long time, a short course of anti-inflammatory medication can help to break the inflammation cycle - speak to your GP or pharmacist to get a recommendation.
  
• Footwear - Your choice of footwear can help your heel recover. Check the soles of your shoes for uneven wear - it might just be time for a new pair of shoes. Slip on shoes like thongs can force your feet to work harder, which might not be a problem most of the time, but can cause extra discomfort if your plantar fascia is already irritated. Our patients have had great relief from the Frankie 4 footwear brand.

Do you need help with heel pain?
Book in with our team so we can help you with a treatment plan.

How shoes affect posture
The way that our feet hit the ground when we move has a massive impact on the joints and muscles of the body. And that means it affects our posture.
When we wear heels, for example, our bodies tilt forward. The body tries to compensate in response, but the muscles and joints cop the strain. The weight of your body is held on the balls of your feet, instead of balanced between the balls and the heels. Your knees and hips move forward and your back flexes backward to maintain balance.
Flats might not have the height issue, but they can also impact on the body. Flat shoes cause the weight to be mostly on the heels, so the lower body tries to compensate so we don’t fall backwards. Wearing flats constantly can mean our posterior chain – including the calves, hamstrings and glutes – can weaken from lack of use.
Even thongs (or flip-flops, for non -Aussie consumers) can cause postural issues. They have been found to cause pain in the feet and even hips and lower back, due to the lack of support and altered gait (how you walk when wearing them). The real issue is that you have to grip the shoe with your toes, so they are overworked.
Pain that can occur
So if your shoes are altering the posture of your body, pain can often follow. Incorrect shoes can lead to issues including:

• Foot pain
• Ankle pain
• Calf pain
• Shin pain
• Knee pain
• Thigh pain – both quads and hamstrings
• Back pain
• Hip pain

Basically, any pain in the lower body may be related to shoes. And this pain can lead to imbalances and pain throughout the entire body. So the wrong shoes could be causing you more trouble than what you realise.
How to reduce it
I’m sure all myotherapists and bodyworkers would prefer everyone wear sensible shoes 24-7! But that’s easier said than done. So if you think your shoes are potentially causing issues, here’s some small tweaks to reduce the issues:

• Do some calf stretches after wearing heels for any period of time. Flex your toes up towards your nose, until you feel a gentle stretch. This helps to stretch out the calves.
• If you’re wearing cute flats, do a mix of calve raises and calf stretches afterwards. Flex your toes up towards your nose until it stretches, then go up onto your tip-toes for a couple of seconds. You can easily do this on a step – stand on the edge of the step with your arches and heels not contacting the step, then raise up and hold for the count of 3 seconds, then lower down so your heels are below the step level and hold for the count of 3 seconds. Repeat 10-20 times.
• Living in thongs? Try stretching out your toes. Lace your fingers through your toes, and gently stretch forward and back. This stretch works great for any time your feet are tender.
• Make sure you’re wearing the right size shoe. Many of us are guilty of buying cute shoes on sale in the wrong size. But this can make the problem worse. Your foot will be held awkwardly to compensate for wearing the wrong size, and sore muscles aren’t far behind.
• Go for lower heels, or wear wedges. They will still cause some pain in the long-term, but far less than the teetering 6+ inch heels.
• Keep flats handy if you’re out at a party in heels. This way, you can switch when your feet get achey, instead of hobbling home.
• A spiky massage ball can be a great way to ease foot pain after being on your feet for a long time. Just roll the sole of your foot over the ball with an amount of pressure that feels good to you!

 
Not ready to give up your heels or cute flats? I don’t blame you! So instead, let’s work together to counteract the muscle imbalances. Pop in for a 30 minute appointment, and we can get you back to feeling good.