Whether it's a sharp stab in the morning or a dull ache that lingers all day, heel pain can seriously impact your life. At Sole Focus Podiatry, we understand how frustrating and debilitating heel pain can be. That's why we've put together this comprehensive guide to help you understand the causes, find relief, and get back on your feet – pain-free!

What Causes Heel Pain?

Heel pain isn't a one-size-fits-all issue. Several factors can contribute to it, and pinpointing the exact cause is crucial for effective treatment. Some of the most common culprits include:

• Plantar Fasciitis: This is the most frequent offender. The plantar fascia is a thick band of tissue that runs along the bottom of your foot, and when it becomes inflamed, it can cause significant pain.
• Achilles Tendinitis: Inflammation of the Achilles tendon, which connects your calf muscles to your heel bone, can also lead to heel pain.
• Heel Spurs: These bony growths on the heel bone are often associated with plantar fasciitis, although they aren't always the direct cause of pain.
• Stress Fractures: Overuse can lead to small cracks in the heel bone, causing pain and discomfort.
• Nerve Entrapment: Sometimes, nerves in the heel can become compressed, leading to pain and other symptoms.
• Poor Footwear: Shoes that lack proper support or cushioning can contribute to or worsen heel pain.
• Overpronation: Excessive inward rolling of the foot when walking can put extra stress on the heel.

Managing Heel Pain at Home:

While professional treatment is often necessary, there are several things you can do at home to manage heel pain:

• Rest: Give your feet a break! Avoid high-impact activities, especially when you're experiencing a flare-up.
• Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day. This can help reduce inflammation and pain.
• Stretching: Regular stretching is key. Focus on stretching your calf muscles and plantar fascia. (See our recommended stretches below!)
• Supportive Footwear: Choose shoes with good arch support and cushioning. Consider orthotics for added support.
• Weight Management: Maintaining a healthy weight can reduce the stress on your heels.

Recommended Stretches for Heel Pain:

• Calf Stretch: Lean against a wall with one leg straight back, heel on the ground. Hold for 30 seconds. Repeat 3 times on each leg.
• Plantar Fascia Stretch: Sit with your affected leg crossed over the other. Hold your toes and pull them gently towards your shin. Hold for 30 seconds. Repeat 5 times.
• Towel Stretch: Sit with your leg straight out. Loop a towel around the ball of your foot and gently pull it towards you. Hold for 30 seconds. Repeat 3 times.

How Sole Focus Podiatry Can Help:

At Sole Focus Podiatry, we're dedicated to helping you overcome heel pain and regain your mobility. Our experienced podiatrists offer comprehensive assessments and personalised treatment plans, which may include:

• Custom Orthotics: These provide tailored support and cushioning, correcting biomechanical imbalances and relieving pressure on the heel.
• Strapping/Taping: Used to support the foot and reduce strain on the plantar fascia or Achilles tendon.
• Exercise Programs: Targeted exercises to strengthen supporting muscles and improve flexibility.
• Footwear Advice: Recommendations on the best shoes for your foot type and activity level.
• Injection Therapy: Prolotherapy injections can reduce inflammation and pain in severe cases.
• Shockwave Therapy: This non-invasive treatment can stimulate healing in chronic conditions like plantar fasciitis.

Don't let heel pain control your life!

If you're struggling with heel pain, don't hesitate to schedule an appointment with Sole Focus Podiatry. We'll work with you to diagnose the cause of your pain and develop a personalised treatment plan to get you back on your feet.