5 quick tips to help heel pain
May 24th, 2016

Podiatry Care presents 5 quick tips to help heel pain caused by heel spurs, plantar fasciitis, heel bursitis, plantar fasciosis and painful arches…

1.    Footwear

Appropriate footwear should be worn at all times. Ideal footwear criteria includes:  

  • Firm heel counter
  • Shock absorbing sole/cushioning
  • Lace up or Velcro strap
  • Removable innersole

It’s important to make sure you are wearing the appropriate footwear for your foot type. If there is too much cushioning in the shoe it can place your foot in an unstable position. Alternatively, if there is insufficient cushioning it can aggravate your pain.  Your podiatrist can suggest appropriate shoes to assist your recovery.

2.    Stretching

Stretching can help if performed correctly and at the right time:

  • Modified activities may need to be considered during the early stages of stretching
  • Stretches involving the gastrocnemius, soleus and plantar fascia should all be considered at the correct stage to achieve maximum heel pain resolution.
  • Massage can also assist.

Performing stretches incorrectly can have adverse reactions. Never over stretch cold muscles or ligaments!

3.    Exercises and strengthening

Strengthening exercises assist with both improved strength and proprioception. Once again, these strengthening exercises must be performed at the correct time and stage of your heel pain in order to improve your chances of a full recovery.

4.    Heat and ice therapy

Using heat and ice can be beneficial to reduce the pain in your heels. However, it is important to use them at the correct phase of your treatment. Heat is often beneficial after a period of rest, while Ice is best utilised after prolonged weight bearing activities.

5.    Force redistribution

It is important to determine the forces that are causing the inflammation and then eliminate the cause. This can be identified through an accurate gait analysis and biomechanical assessment. Following this, the damaging forces which caused the problem in the first place can be eliminated or decreased by utilising specific customised orthotic inserts. This in conjunction with appropriate footwear can be prescribed for long-term management and prevention of heel pain.

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What’s needed to eliminate your heel pain?

The right treatment and advice is crucial so if your suffering with heel pain, heel spurs, aching feet or ankle pain – give Podiatry Care a call or book an appointment online.