Heel Pain
What is Plantar Fasciopathy?
Plantar Fasciopathy (also called plantar fasciitis) is the most common cause of heel pain.
You may experience increased pain when you first stand following rest, especially in the morning.
In most cases Plantar Fasciopathy will resolve in time, but this can take several months and you may need to make some adjustments during this period.
What causes Plantar Fasciopathy?
Plantar Fasciopathy is more likely to happen if you:
- Stand or walk on hard surfaces for long periods
- Are overweight or pregnant
- Have tight calf muscles
- Have unsupportive shoes
- Play sport
- Have flat feet
How do you treat Plantar Fasciopathy?
Plantar Fasciopathy can be treated with simple methods, most commonly:
- Modification to lifestyle (including work environment)
- Rest, avoid prolonged activity e.g. standing, walking and sports
- Weight loss – if you are overweight
- Stretching exercises
- Use supportive footwear
- Supportive insoles
- Strapping
- Ice massage
A well-fitting shoe with a robust sole, laces or a strap fastening will give your feet the best support. If your shoe is too flexible then you will not be getting the stability and protection your foot needs. Click here for more detailed guidance on suitable footwear.
Orthoses (insoles) only work well in a stable, supportive shoe.
Gradually wear in your insoles over a period of time. Start off with one hour on the first day and increase by an additional hour each day until worn all day. Check your feet after use for signs of rubbing.
Initial aching is normal as your muscles adapt to the insoles, this should gradually subside with further use.
If you experience redness, blistering or new or increased pain remove the insoles.
Do not continue to use insoles if your symptoms worsen.
Strapping or taping is a short-term treatment to relieve pain in the foot and ankle when walking. The technique of Low-Dye strapping is designed to relieve heel pain. Click here for step by step instructions on Low-Dye strapping.
Plantar Fascia stretch
- Whilst seated bring your affected foot up on to your opposite thigh.
- With your hand pull the ankle and toes towards the knee.
- Hold for 30 seconds
- Repeat three times.
Dynamic Stretch
- Use a ball or cold bottle of water that has been kept in the fridge.
- Place on the floor and roll the arch of your foot over the ball.
- Continue for at least 2 minutes. Repeat twice a day.
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