Are you sick of heel pain or arch pain? Are things like playing your favourite sport, walking the dogs, working out at the gym or just spending quality time with your family, all suddenly becoming a challenge?
Well, you're not alone - approximately 10% of people experience heel pain (plantar fasciitis). One thing is certain - you need a tried and proven strategy to fix your heel pain.
No one wants to suffer with sore feet, right? We know. And we totally understand.
And did you know that if left untreated, sore heels and arches often becomes more serious? Knee, hip or lower back issues can often follow making treatment longer and much more expensive. Sometimes the effects are even irreversible!
When you see an expert, someone who lives and breathes foot pain every day, you'll finally be in the right hands so you can get rapid, long lasting relief of pain and get back to loving your life and being more "you".
"To be honest, I'm sick of hearing about Podiatrists who don't complete a full assessment and analysis of their patients! It's not ethical, and you WILL NOT get the results you're expecting."
We’ve helped hundreds of patients get their life back with our Ultimate Guide to Fixing Heel Pain.
For many of those people it has provided them with the opportunity to live their life to the fullest. Not just by fixing their heel pain, but by providing strategies to help prevent plantar fasciitis from ever being a problem. Here it is . . . ABSOLUTELY FREE!!
1. REST AND ICE
The goals of treatment for plantar fasciitis are to:
- Relieve inflammation and pain in the heel.
- Allow small tears in the plantar fascia to heal, and
- Improve strength & flexibility and correct foot problems such as excessive pronation so that you don't stress or over-stretchthe plantar fascia ligament.
Being an overuse injury, plantar fasciitis is aggravated by increased activity that causes the plantar fascia to be over-stretched and repeatedly pull on the heel bone. Therefore resting as much as possible is a key to resolving your pain.
After activity, apply ice by rolling a frozen water bottle under your arch from heel to toe. The rolling action helps to stretch and massage
the tissue, while the ice will help to reduce any inflammation.
Here's 2 simple stretches that can help with heel pain.
- Plantar Fascia Stretch: In a seated position on the floor, place a belt or a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull thetowel or belt towards you whilst keeping your leg straight. Hold this position for 15 to 30 seconds. Repeat 2 - 4 times both morning andnight, or when the plantar fascia feels 'tight'.
- Calf and Achilles Tendon Stretch: Stand on a step with the toes on the step and the heels off the back. Carefully lower your heel down below the level of the step until you feel a 'gentle' stretch. Hold for 14 - 20 seconds. This should be performed with the knee straight and then repeated with the knee bent to make sure you are stretching both muscles.Be careful not to over do it on this one!
3. TENNIS BALL EXERCISE
This simple activity takes just 2 minutes each morning and helps to treat your heel pain.
The tennis ball stretch is best performed first thing in the morning while seated on the side of the bed (before rising). Place the arch of your foot on
the tennis ball and GENTLY roll it between the heel and the toes for 15 seconds. Then roll the tennis ball in circles under the ball of your foot for a further 15 seconds.
Finally, roll the ball under the heel area for another 15 seconds. Repeat for the other foot.
This exercise should create a pulling feeling in your muscles without causing pain.
As your condition improves you can complete these exercises in a standing position.
Footwear is extremely important in the management of plantar fasciitis.
There are a number of features that your footwear should have in order to provide adequate support.
- A firm heel counter (around the back of the heel)
- Limited ‘twist’ through the sole
- A good fastening system such as laces, velcro or a buckle.
A built-in orthotic insole (such as Orthaheel Footwear) is also desirable.
Supportive sneakers or joggers are the best choice of footwear for heel pain.
Ultimately your heel pain could be part of a much larger problem.
Almost always, heel pain is a result of excessive pronation (feet rolling inwards) which is best corrected with orthotics (customised shoe inserts) that
will correct abnormal foot function and FIX YOUR HEEL PAIN!
The orthotics are placed in your shoes and worn as much as possible in order to assist in correcting your foot function.
We hope our ULTIMATE GUIDE TO FIXING HEEL PAIN helps you manage your plantar fasciitis.
If any of this relates you and you feel like you need more help getting on top of your heel pain, simply email me directly with the subject “Heel Pain”.
I’ll contact you directly so we can come up with a plan to get you pain free as soon as possible.
Yours in Good Health,
Nic Lange (Owner/Podiatrist)