Heel pain refers to any discomfort or pain that occurs in the heel or bottom of the foot. It is often the result of an injury, overuse, or an underlying condition affecting the structures of the foot, such as the tendons, ligaments, and bones. The pain may vary from a mild ache to sharp, stabbing sensations and can be felt during activities like walking, running, or standing for long periods.

What Causes the Pain?

Heel pain can arise from several causes, including:

• Plantar Fasciitis: The most common cause of heel pain, plantar fasciitis occurs when the plantar fascia (the thick band of tissue that runs along the bottom of the foot) becomes inflamed due to overuse, poor footwear, or high-impact activities.
• Heel Spurs: A bony growth that forms on the heel bone (calcaneus) due to repetitive stress or inflammation, leading to pain in the heel.
• Achilles Tendonitis: Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone, can cause pain at the back of the heel.
• Bursitis: Inflammation of the bursa, a small fluid-filled sac that cushions the heel, can lead to heel pain.
• Stress Fractures: Tiny cracks in the bones of the heel caused by overuse or repetitive pressure.
• Tarsal Tunnel Syndrome: A condition where the posterior tibial nerve is compressed in the foot, causing pain in the heel.
• Flat Feet or High Arches: Abnormal foot structure can put extra stress on the heel, leading to pain.

Who Can Get Heel Pain?

Heel pain can affect anyone, but certain groups are more likely to develop it, including:

• Athletes: Especially those who engage in high-impact activities such as running, jumping, or dancing.
• Overweight individuals: Extra body weight can place additional stress on the feet, leading to heel pain.
• People with poor footwear: Wearing unsupportive or ill-fitting shoes can contribute to heel discomfort.
• Individuals with tight calf muscles: Tightness in the calves can increase strain on the heel, leading to pain or injury.
• People with certain medical conditions: Conditions like arthritis, diabetes, and obesity can increase the risk of developing heel pain.

How Can Physiotherapy Help Manage Heel Pain?

Physiotherapy plays a key role in managing and treating heel pain by addressing the root cause and helping to relieve discomfort. At Fit and Fine Rehab, our physiotherapists employ a range of techniques to help reduce pain, improve mobility, and prevent further injury:

• Stretching exercises: Specific exercises to stretch the plantar fascia, Achilles tendon, and calf muscles can help reduce tension and prevent further injury.
• Strengthening exercises: Targeted exercises to strengthen the muscles in the foot and lower leg can help provide better support to the heel and improve overall foot function.
• Manual therapy: Hands-on techniques such as joint mobilizations or soft tissue massage can alleviate pain, reduce inflammation, and improve the flexibility of the foot and ankle.
• Orthotics and footwear recommendations: We can guide you in selecting proper footwear and, if needed, custom orthotics to provide better arch support and cushioning for the heel.
• Ice and heat therapy: The use of ice or heat can help reduce inflammation and ease discomfort in the heel.
• Taping techniques: Strapping or taping the foot in specific ways can provide support to the heel and help alleviate pain during movement.
• Activity modification advice: Our physiotherapists will provide guidance on adjusting your activities and avoiding positions that exacerbate heel pain.