Heel pain while walking or running? What’s going on...

What the HEEL is going on???

Do you ever experience pain on the bottom of your foot, around your heel or arch while walking or running? You may be experiencing Plantar fasciitis. Most of us who have experienced plantar fasciitis know first-hand how debilitating and frustrating it can be. Every morning resembles being forced to walk on glass and you quickly become annoyed and dissatisfied. Plantar fasciitis is a common condition, particularly among runners, where it accounts for a meaningful proportion of running-related injuries.

What is Plantar fasciitis? …. Plantar fasciitis is an inflammation of the fibrous tissue (plantar fascia) along the bottom of your foot that connects your heel bone to your toes. Plantar fasciitis can cause intense heel pain.

Ok so, I understand what it is but how did I get it? …. Well, it is not always clear why this happens. You may be more likely to get plantar fasciitis if you:

• recently started exercising on hard surfaces

• exercise with a tight calf or heel

• overstretch the sole of your foot during exercise

• recently started doing a lot more walking, running, or standing up

• wear shoes with poor cushioning or support

• are very overweight

While there isn’t just one specific cause of inflammation, it can be difficult to discern the exact cause as there are many reasons that can lead to it. The one thing that all these causes have in common is that they cause a lot of pressure on the plantar fascia tissue, leading to excess stretching or overuse.

My GP has told me I have Plantar fasciitis. What should I do next? …. Book in for a session at Physio K. As physiotherapists we can help you to manage your pain, symptoms and mitigate flare ups through a variety of different treatments. Treatment is always individualised to each client we see. We will carry out an assessment so that we can provide the most appropriate treatment based on your level of pain and what stage of rehab you are at.

What should I expect from physiotherapy for this? …. We will be able to help guide you through the rehabilitation process; help you understand signs of plantar fasciitis healing and support you in getting back to doing what you love. Some of the treatments you can expect to receive, but are not exclusive to are:

• Massage or soft tissue work

• Home exercise programmes for stretching and strengthening

• Advice and education

• Dry Needling

What should I do while waiting to see my Physiotherapist? …. There are many home practices you can adopt to aid in your recovery from plantar fasciitis. It is always recommended to see a professional.

DO	DON’T
Rest your foot and prop it up on a stool when you get the chance	Stand or walk for long stretches without a break
Wrap an ice pack (or a bag of frozen peas) in a towel and apply to the sore area for 15–20 minutes, a few times a day	Wear high heels, tight or pointy shoes
Choose supportive shoes with cushioning and a low, stable heel	Wear flip-flops, slides, or any backless footwear
Add soft insoles or heel pads to your everyday shoes	Walk barefoot on hard flooring or pavement
Stretch gently and regularly, focusing on your calf and the sole of your foot	Ignore the pain and push through high-impact activity
Try lower-impact activities like swimming or cycling that don't load the foot as much	Rely on pain relief alone without addressing the underlying cause

Speak to your pharmacist or GP about whether pain relief such as paracetamol or anti-inflammatory medication is appropriate for you.