What causes intense pain under my heels?

Foot and heel pain can really impact your day. It can be a hard area to avoid aggravating through use and movement, for obvious reasons!

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.