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Heel Pain Plantar Fasciitis

5 tips to treat heel pain

Are you one of the 48% of Australians that wake up with heel pain once a week? 

If heel pain is impacting how you move, how you feel, and how you live, then it’s time to get help from My FootDr.

Plantar heel pain (often caused by plantar fasciitis) is a common condition causing severe pain under the heel bone. Pain in the heel or in the arch often indicates inflammation of the long band of tissue under the foot called the plantar fascia.


As with most conditions, early diagnosis and treatment can prevent the injury progressing from a minor to a major problem with more extensive damage, at which point pain relief, walking, and normal everyday activities become much more difficult – and your recovery time becomes longer too.

At My FootDr, our podiatrists use a best-practice approach to treat your condition including shockwave therapy, custom foot orthotics, specific exercise prescriptions and footwear recommendations to treat plantar fasciitis and heel spurs.

 

Foot scanMy FootDr’s Top Tips For Healthy Heels

1. Always diagnose, never guess

Just like how there can be 101 causes for a tummy ache or a headache, there can be a wide range of causes for heel pain aside from plantar fasciitis or heel spurs. Different problems have different treatment requirements, and taking a ‘guess’ at the cause of your problem may leave you implementing the wrong treatment and care – wasting your time, money and potentially making the problem worse in the process.

You trust your dentist with your teeth and you can trust My FootDr’s team of highly-qualified podiatrists to care for your feet. Our podiatrists always provide that extra level of care and attention when delivering the best in foot care solutions for heel, arch, and foot pain – whether it is caused by plantar fasciitis or something else. See your local My FootDr podiatrist for an early diagnosis, and to get treatment underway.

 

2. Take steps to minimise pain, and rest up

To help relieve symptoms in the short-term, strapping your feet can often provide some initial (and much needed!) relief with severe heel pain. Your podiatrist can assist with strapping techniques for the best outcome, and teach you how to re-apply the strapping tape at home.

Stretching and strengthening exercises can also be helpful in heel pain treatment and rehabilitation, but, only when performed correctly and at the right time. Effective and consistent stretching and strengthening can assist in decreasing the chance of injury and inflammation. Morning stretches before you get out of bed and place your foot on the floor, can help reduce the symptoms of plantar fasciitis heel pain if performed correctly. Your podiatrist can prescribe a specific stretching and strengthening program to suit you, your symptoms and your diagnosis. 

Most importantly, rest your feet if you are suffering from heel pain. Continuing to strain the damaged bones or tissues will only worsen your symptoms.

If you need additional short-term relief, ask your podiatrist about our shockwave treatment.

 

3. Choose the right footwear for your feet

The right footwear should provide the right balance between support and cushioning. Your podiatrist will provide footwear recommendations to suit your condition, level of activity and foot type. It is important that you continue to wear good footwear throughout your recovery until you are pain-free. Beyond this, we always recommend continuing to wear good, supportive footwear whenever you’re physically active to reduce the risk of your pain returning.

 

4. Wear custom foot orthotics if prescribed by your podiatrist

Your biomechanical assessment performed by your podiatrist will determine whether you need orthotics. Correctly fitting footwear and custom-made orthotics will offload the damaging forces on the heel and help to prevent heel pain. Orthotics will also help to support your feet and legs whenever you’re standing, walking or exercising. This improves function, weight distribution and posture to prevent the development of heel pain.

Orthotics should never be a ‘one-size-fits-all’ solution – these are not orthotics, but just heel cushions. Orthotics, when made correctly and specifically for your feet, have the power to change the way your feet and legs function to help you recover optimally.

 

5. Commit to an annual check-up

Having an annual check-up means that any new or recurring foot pains and problems can be managed before they start – and this doesn’t just apply to heel pain but many others. The My FootDr team will work with you to tailor a solution that is individualised to your needs and condition, keeping your foot and leg health a priority.