What to do against heel pain?
Do you experience sharp pain and first-step pain in your foot in the morning or after a period of rest? This could indicate plantar fasciitis, heel spur, or plantar fasciosis. Learn in our blog how you can alleviate these symptoms.
Plantar Fasciitis consists of the words "plantar," meaning "located in the area of the sole of the foot," and "fascia," which are connective tissue structures that surround muscles or organs. The suffix “itis” is the Latin term for inflammation. Plantar fasciitis is an inflammation of the plantar fascia, a thick band of tissue on the bottom of the foot. The plantar fascia (aponeurosis plantaris) is located beneath the foot, between the foot muscles and the skin, and runs from the heel to the toes. Its main function is to stabilize the foot during walking. If the plantar fascia is subjected to too much tension, it can become inflamed and cause severe pain. How does plantar fasciitis develop, and what can be done about it?
Cause
Inflammation generally occurs due to overloading of the structure. In this case, there is an overloading of the plantar fascia at the sole of the foot. A fundamental issue is the decreasing elasticity of the fascia. Additionally, irritations often develop at the transition from the fascia to the heel bone due to overuse or incorrect loading. Individuals with high arches, flat feet, or fallen arches have an increased risk of developing this condition. Furthermore, plantar fasciitis is more common among people with shortened calf muscles. The shortened muscles pull the heel further back, creating increased tension on the plantar fascia.
Symptoms
With overloading of the plantar fascia, you may experience a sharp, stabbing pain in the sole of the foot. This discomfort often occurs when you start moving again after a prolonged period of rest, known as "first-step pain." Occasionally, there may also be nighttime pain. The stabbing pain can become a dull ache while walking. In some cases, the pain may radiate to the inner or outer side of the foot.
Treatment
It's crucial to take prompt action with plantar fasciitis. This includes resting and avoiding shock-loading activities. Stretching and massaging the calf muscles and the plantar fascia play a vital role. Physiotherapy and custom insoles are also important treatment methods. Insoles help relieve pressure on the plantar fascia and position the foot in a more functional alignment. In addition to using insoles, patients often visit physiotherapy, where they are guided in specific exercises to improve the flexibility and strength of the foot sole. Additionally, treatments such as shockwave therapy, taping, or dry needling may be applied.
What is heel spur?
Heel spurs and plantar fasciitis are often considered the same, and they share similar treatment methods and symptoms. However, they are not fully the same in terms of diagnosis. A heel spur is a bony growth on the heel, visible on X-rays. It is a reaction to overloading, caused by increased tension on the plantar fascia. As a result, plantar fasciitis often occurs in combination with heel spurs. The progression of a heel spur can vary widely. For instance, one in ten people has a heel spur, but only about 5% of those experience heel pain.
Fasciosis Plantaris
Plantar Fasciosis is a more precise term for this condition, as it involves degeneration—micro-tears, cell death—of the plantar fascia rather than inflammation. Active men aged between 40 and 70 years are most commonly affected by this health issue.
Plantar fasciosis can manifest in individuals with either flat feet or high arches (cavus foot), and it most frequently causes pain or discomfort at the point where the plantar fascia attaches to the heel bone. Sometimes referred to as heel spur syndrome or heel enthesopathy, plantar fasciosis can involve stretching, tearing, and degeneration of the plantar fascia at its attachment site. In some cases, heel pain at this site may be caused by other health issues, including certain types of arthritis. Your doctor may conduct several tests to determine the true cause of your pain in the plantar fascia and the most effective treatment methods to address your symptoms. X-rays are a commonly used diagnostic imaging procedure to rule out the possibility of a bone spur as the cause of your heel pain. If a bone spur is present, it is likely not the cause of your pain but indicates that your plantar fascia has exerted excessive force on your heel bone. X-rays can also help determine if you have arthritis or if other, rarer issues—such as stress fractures or bone tumors—contribute to your heel pain.
Tips from physiotherapists against heel pain
To prevent plantar fasciitis or minimize acute symptoms, regular stretching of the calf and massaging of the plantar fascia is recommended. (See image)
Regularly loosening the plantar fascia using tools such as a spiky ball, tennis balls, a water bottle, or any other rolling object can be very effective. This exercise can be easily integrated into daily routines. Additionally, stretching the calf is crucial for alleviating symptoms or for preventive measures.
Custom insoles against heel pain
For acute complaints as well as for preventive measures, insoles are a good method. They reduce strain on the plantar fascia, allowing it to relax. Once the issue has settled, insoles help prevent a relapse of the condition.
Shoes against heel pain
In addition to insoles, footwear plays a crucial role. Stable shoes help provide rest for the foot and cushion the forces while walking and running. For example, MBT shoes can offer relief for the heel due to their sole design and stable sole, thus reducing pain.
Anova shoes alleviate pain associated with heel spurs. Anova shoes provide noticeable relief through various widths, natural cushioning, and necessary rolling and stability. If you suffer from heel pain and slip into Anova shoes, you'll immediately feel the relief with each step. The shoe supports the foot from heel strike to push-off in every phase of the step, alleviating pressure on affected areas. Anova health shoes also complement custom insoles excellently in their effectiveness to make heel pain disappear.
Wearing unstable shoes provides insufficient support for the foot during walking, causing the plantar fascia to remain under increased tension. Sturdy footwear better supports the foot, significantly reducing the tension in the plantar fascia.
Using bandages against heel pain
Sometimes only light support is needed, and the brand CEP offers not only comfortable sports compression socks but also an ankle brace. The CEP Plantar Fasciitis Sleeve stabilizes the arch of the foot, provides support, is ideal for daily activities or sports, and reduces overstretching of the plantar fascia. Thanks to the integrated massage zone in the plantar fascia area, blood circulation is improved. Available at our locations in Dübendorf and Winterthur. We are happy to provide you with more information.