Have you had an increasing niggle on the bottom of your heel or arch? It may be worse with exercise, getting out of bed or a chair. It might be sore to touch the bottom of your heel or arch. Your Physio might tell you that you have Plantafascitis. This is inflammation of the tissue holding the arch up.
What can cause Heal pain?
- Poorly fitted shoes
- Fallen arches of the foot
- A sudden change in footwear or walking surfaces
- Tight calf muscles
- It could also be referred pain from higher up the body.
Treatment can help you form a plan for successful recovery.
Tips to deal with Heal pain
- Warm up your ankles and stretch before putting your foot down when getting out of bed.
- Put your foot straight into a supportive shoe.
- Use orthotics.
- Avoid walking barefoot until you are better, especially uneven ground.
- If you wake up with tight calves, you may need to consider taking electrolytes, particularly magnesium.
- How is your vitamin D? Deficiency can cause reduced recovery in muscles.
To stretch the calf muscle: lean onto a wall, keep the knees straight as you lean forwards to flex through the ankles and stretch the calves. Hold for 12 seconds. Do 3 times.
Pull your toes up towards the shin. This must be done bare foot and in a seated position. Hold for 30 sec and repeat three times. Do up to six times a day.
