How do I treat Sore Heels?

02 Apr 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.

Symptoms:                                                                                              

• 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

Treatment:

• 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