RechargeHQ - Sports and Remedial Massage | How do I treat Sore Heels?
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How do I treat Sore Heels?

How do I treat Sore Heels?

Have you ever gotten out of bed first thing in the morning and when you place your feet on the floor, your heels and/or soles are in pain?  You could have what’s known as Plantar Fasciitis.


The plantar fascia is a band of connective tissue that runs along the sole from the heel to the ball of the foot. It helps keep our bones and joints in position.



  • Heels and soles of feet hurt when you first get out of bed in the morning.
  • Foot also hurts when you stand up after a long rest period.
  • Can feel like a sharp, stabbing or burning sensation near the back of the arch, by your heel.
  • The pain can disappear after moving around for a few mins, but may resume after the next rest.
  • Sometimes may also have mild swelling in the heel.

Who are more susceptible and contributing factors:

  • Anyone who stands for a living
  • Runners
  • Walkers
  • Hikers
  • Flat footed or high arches
  • Ageing
  • Overweight
  • Pregnancy
  • Inappropriate footwear



  • Rest
  • Supportive shoes
  • Sufficient warm up prior to exercise
  • Gentle Stretching of calf muscles and fascia and Achilles tendon region
  • Massage of fascia, and also from heel up through calf muscle to loosen whole area
  • Strengthening of calf muscles and foot muscles
  • consult your massage therapist, Physiotherapist and /or Podiatrist
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