Why Does My Heel Hurt? Understanding Plantar Fasciitis and Heel Pain.

Heel pain can be a frustrating and debilitating issue, especially when it starts interfering with your daily routine. One of the most common causes of heel pain is a condition called plantar fasciitis. If you’re waking up with a stabbing pain in your heel or experiencing discomfort after long periods of standing or walking, this article will help you understand the possible causes and how to manage them effectively.

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This tissue supports the arch of your foot and acts as a shock absorber during movement. Repeated strain or stress can cause small tears in the plantar fascia, leading to pain and inflammation.

What Does Plantar Fasciitis Feel Like?

The hallmark symptom of plantar fasciitis is a sharp, stabbing pain near the heel. Here are some common characteristics of the pain:

• Morning Pain: It’s often worse when you take your first steps after getting out of bed.
• Post-Activity Discomfort: Pain may flare up after exercise or prolonged standing, even though it might subside during the activity itself.
• Localised Pain: The discomfort is typically concentrated on the bottom of the heel, though it may extend along the arch in some cases.

What Causes Plantar Fasciitis?

Plantar fasciitis doesn’t happen overnight. It’s usually the result of repeated stress or strain on the plantar fascia. Some common causes and risk factors include:

• Overuse: Activities like running, dancing, or standing for long hours can strain the fascia.
• Foot Structure: Flat feet, high arches, or an abnormal walking pattern can put extra stress on the plantar fascia.
• Improper Footwear: Shoes without proper arch support or cushioning can contribute to the condition.
• Age: People aged 40 to 60 are more likely to develop plantar fasciitis.
• Weight Gain: Carrying extra weight increases pressure on the feet, particularly the heels.

Diagnosing Heel Pain

If heel pain persists for more than a few weeks, it’s essential to see a podiatrist. Diagnosis often involves a physical examination, a review of your medical history, and sometimes imaging tests like X-rays to rule out other conditions, such as heel spurs or stress fractures.

How to Manage and Treat Plantar Fasciitis

The good news is that most cases of plantar fasciitis can be treated with non-surgical methods. Here are some effective treatment options:

1. Rest and Activity Modification

Reducing activities that put stress on your heel can help the fascia heal. Swap high-impact activities like running for low-impact exercises like swimming or cycling.

2. Stretching and Strengthening Exercises

Simple exercises can help alleviate pain and prevent recurrence:

• Calf Stretch: Lean against a wall with one foot forward and the other stretched behind. Keep your back heel on the ground and hold for 20–30 seconds.
• Plantar Fascia Stretch: Sit down and pull your toes toward you using a towel or your hands. Hold for 15–20 seconds.

3. Ice Therapy

Apply an ice pack or roll a frozen bottle under your foot for 10–15 minutes to reduce inflammation.

4. Supportive Footwear

Invest in shoes with good arch support and cushioning. Custom orthotics can also provide extra support tailored to your foot shape.

5. Anti-Inflammatory Medications

Non-prescription medications, such as ibuprofen, can help reduce pain and swelling. However, consult your healthcare provider before starting any medication.

6. Podiatric Treatments

In more severe cases, podiatrists may recommend advanced treatments like:

• Corticosteroid Injections: For reducing severe inflammation.
• Shockwave Therapy: A non-invasive technique that stimulates healing in the affected tissue.
• Night Splints: These keep your foot in a stretched position overnight, preventing morning pain.

Preventing Heel Pain

To prevent plantar fasciitis or avoid a recurrence, try the following:

• Maintain a healthy weight to reduce pressure on your feet.
• Warm up before exercising and include foot stretches in your routine.
• Replace worn-out shoes promptly and choose ones designed for your specific activity.
• Avoid prolonged periods of standing or walking on hard surfaces.

When to Seek Help

If your heel pain doesn’t improve with home remedies or worsens over time, it’s time to consult a podiatrist. Persistent pain could indicate a more complex issue that needs professional attention.

Take the First Step Towards Relief

Heel pain from plantar fasciitis doesn’t have to control your life. By understanding the causes and exploring treatment options, you can get back on your feet, literally! At Total Foot & Posture Clinic, we specialise in diagnosing and treating foot and heel pain. Book an appointment today, and let us help you take the first step toward pain-free living.