Plantar Fascia and Heel pain

Not all heel pain is due to plantar fasciitis (inflammation) or fasciosis (tissue scarring).

5 common causes for heel pain:

1. Tight calves – affect the biomechanics of how you walk and put more strain on the plantar fascia
2. Trigger points in the calf muscles refer pain down into the heel. Weak foot muscles often go with overworked calves. There are 4 layers of foot muscles, with many joints and ligaments, making complex interactions.
3. Nerve pain – the medial calcaneal nerve wraps around the heel close to where the plantar fascia inserts mimicking plantar fascia symptoms
4. An entrapped nerve from the spine or tailbone can refer pain to the heel.
5. The plantar fascia can tear (usually partially) or become inflamed at the insertion.
6. If you are stiff and especially not able to touch your toes, that tension down your back can have an impact on the sole of your foot.

All these conditions display similar symptoms but have different causes.

As a titled sports physio, A-J can assess the cause of your heel pain, with special knowledge of foot injuries, including assessing the mechanics of your whole body, to treat your plantar pain most efficiently.

5 treatments for plantar fasciosis:

1. Exercises to strengthen the plantar fascia (tissue under the foot) and stretch the calves.
2. Relative Rest: Walking should be limited to incidental walking only, until the pain is 2/10 at its worst.
3. Stretch the whole back body.
4. Comfortable and supportive shoes for your foot type are very important. No one shoe fits all!

5. Taping the foot – can provide temporary relief to enable you to keep moving while you rest the foot and allow it to heal. There is no scientific evidence that orthotics cure plantar fasciitis/osis.

To receive the best treatment to relieve your pain;

1. Assess the contributing structures in your body causing your pain (there can be more than one!)
2. Assess your movement patterns, shoes and lifestyle that contribute to your heel pain.

At Physio Therapy Yoga in Milsons Point, we have spent over 30 years treating all kinds of foot and heel pain.

For further information about the different causes of heel pain.

Assess the cause, treat and learn how to maintain your alignment, flexibility and strength to prevent the recurrence of your pain.

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