Fixing Heel Pain
December 22nd, 2009
Many of us know this story too well: Each morning, those first few steps out of bed produce intense, sharp pain in your heels. As the day progresses, your heel pain subsides to a dull ache, but prolonged walking brings it back again, and the next morning those sharp pains have returned.
If this sounds familiar, the odds are good you have a condition called plantar fasciitis. It affects some ridiculously huge percentage of the population in this country, and seems to especially target women in their thirties and older. (Men get it too, of course.)
The plantar fascia is connective tissue that wraps the bottom of your foot, like a piece of thick plastic wrap. Muscles in your calf (gastrocnemius, soleus, and others) extend around the bottom of the heel — think Achilles tendon — connecting to this “plastic wrap” on the bottom of your foot. When your calf muscles are tight, they can cause strain on the plantar fascia.
When this strain is prolonged, irritation and inflammation can occur. If the problem isn’t addressed, your body can lay down new bony tissue, creating heel spurs (ouch).
So, how do we treat plantar fasciitis? If you see a physical therapist or doctor, they might recommend a night brace for your ankle, or they might recommend icing. Those are great to help you manage the pain and prevent it from recurring.
When you come see me, I will work on your feet, but I’ll also address your tight, overworked calf muscles. I might also spend some time stretching your hip flexors, since tight hip flexors can lead to overworked calf muscles. These efforts will reduce pressure on the plantar fascia, allowing the irritation and inflammation to calm down.
In between your appointments, ice your feet, wear a brace at night, and stretch those calf muscles with a stretch rope or towel! Try an “active assisted” stretch – ask me for a demo when you come in for your next appointment.