Physiotherapy for Heel Pain | Your Key to Walking Without Pain | Blog by CB Physiotherapy, Active Healing for Pain Free Life.

 Heel pain is a common ailment that affects people of all ages, often disrupting daily activities and diminishing overall quality of life. Whether it’s a stabbing sensation first thing in the morning or a persistent ache after a long day on your feet, heel pain can be a formidable adversary. One of the most effective and non-invasive ways to address this issue is through physiotherapy. In this blog post, we’ll explore the various causes of heel pain and delve into the crucial role that physiotherapy plays in its management and rehabilitation.

Understanding Heel Pain

Heel pain can stem from various causes, making it essential to identify the underlying issue to formulate an effective treatment plan. Some common culprits of heel pain include:

1: Plantar Fasciitis:
This is perhaps the most prevalent cause of heel pain. Plantar fasciitis occurs when the band of tissue that runs from the heel to the toes, known as the plantar fascia, becomes inflamed. Excessive strain, improper footwear, and repetitive stress can contribute to the development of this condition.

2: Achilles Tendinitis:
The Achilles tendon connects the calf muscles to the heel bone, facilitating movement. Overuse or sudden increases in physical activity can lead to inflammation of this tendon, resulting in pain and discomfort.

3: Heel Spurs:
A heel spur is a bony outgrowth on the underside of the heel bone. While not always painful, they can cause discomfort and inflammation when they press on surrounding tissues.

4: Bursitis:
Inflammation of the bursa sac, which cushions and lubricates the joints, can occur in the heel and lead to pain. This is often caused by excessive pressure or friction on the heel, such as from repetitive impact.

5: Foot Arch Problems:
Flat feet or high arches can contribute to heel pain. The lack of proper arch support or an excessive arch can lead to an uneven distribution of weight, placing strain on the heel.

The Role of Physiotherapy

Physiotherapy, or physical therapy, is a holistic approach to healing that focuses on restoring mobility, reducing pain, and promoting overall well-being. When it comes to heel pain, physiotherapy plays a crucial role in both managing symptoms and addressing the root causes. Here’s how physiotherapy can benefit individuals suffering from heel pain:

1: Pain Management:
Physiotherapists employ various techniques to alleviate pain and discomfort. These may include ice or heat therapy, tens, ultrasound, and manual techniques to reduce inflammation and improve blood circulation to the affected area.

2: Stretching and Strengthening Exercises:
Targeted exercises are designed to stretch and strengthen the muscles and tendons surrounding the heel. For example, calf stretches, toe curls, and Achilles tendon stretches can help improve flexibility and reduce strain on the heel.

3: Gait Analysis and Biomechanical Correction:
An essential aspect of physiotherapy for heel pain is analyzing the patient’s gait (walking pattern) and addressing any biomechanical issues. Custom orthotics or shoe inserts may be recommended to provide proper support and alignment, reducing strain on the heel.

4: Manual Therapy:
Physiotherapists may use hands-on techniques such as massage, joint mobilization, and manipulation to improve joint mobility and reduce muscle tension in the foot and ankle.

Understanding the contributing factors to heel pain is crucial for long-term recovery. Physiotherapists educate patients on proper footwear, ergonomics, and lifestyle modifications to prevent the recurrence of heel pain.
Physiotherapy involves a gradual and tailored return to normal activities. This may include a progressive exercise program and activity modification to prevent overloading the heel during the recovery process.

Heel pain can significantly impact daily life, but with the right approach, it is often manageable and treatable. Physiotherapy emerges as a cornerstone in the comprehensive treatment of heel pain, addressing not only the symptoms but also the underlying causes. Through a combination of targeted exercises, manual therapy, biomechanical correction, and patient education, physiotherapists empower individuals to regain control over their mobility and comfort.

If you’re grappling with heel pain, seeking the expertise of a qualified physiotherapist can be a transformative step toward a pain-free and active life. Remember, the journey to recovery often begins with a single step, and with the guidance of physiotherapy, that step can lead to lasting relief and improved well-being.

 

Plantar Fasciitis | Top 10 Exercises to Relieve Heel Pain

Plantar fasciitis pain can be challenging. People suffering from plantar fasciitis usually experience pain in the sole of the foot during the morning when they first step out of bed or while standing up after sitting. Mostly, this pain and discomfort subside after moving around. There are many treatments that can be taken to manage plantar fasciitis such as medication, self-massage techniques, supportive shoe inserts, a night splint, or exercises. Exercises can be done easily and quickly to relieve pain and discomfort. This blog has been written to discuss a few exercises, these exercises have been reviewed and are being recommended by well qualified and experienced physiotherapists:

 

Seated Towel Stretch with Towel

• The patient is instructed to sit on the floor with the painful leg stretched in front.
• Loop the towel around the painful foot.
• Hold the towel with both hands, like holding onto a horse’s reins, then gently pull the foot towards the body, keeping the knee straight.
• Hold the stretch for 15-30 seconds.
• Relax and then repeat 5 times

 

Frozen Water Bottle Rolls

• The patient is asked to sit down on a chair.
• Place the barefoot on the bottle filled with ice-cold water.
• Roll the foot back and forth, repeat 10 -20 times.

 

Wall Calf Stretch

• The patient stands facing the wall.
• Place the palms on the wall at eye level.
• Keep the painful leg back and keep the heel on the ground.
• Move the other leg forward and bend the knee.
• Rotate the back foot slightly inward.
• Slowly lean towards the wall until a stretch is felt in the calf muscles.
• Be careful to put the back leg straight.
• Hold the stretch for 15-30 seconds.
• Return to the starting position and repeat 5 times.

 

Tennis Ball Roll

• The patient sits in a chair and places the ball under the painful foot.
• Then the patient rolls the ball back and forth under the arch of the foot so that a stretch can be felt in the out the plantar fascia ligament.
• Continue to roll the ball for 3 to 5 minutes.
• Repeat to stretch twice a day.

 

Sideways Leg Lifts

• The patient is asked to rest on the side and relaxes the head down on the lower arm.
• Straighten the legs and stack them on top of each other.
• Clench the front thigh muscles on the upper leg.
• Lift the upper leg away from the other leg approx. 8 inches.
• Keep this leg straight and slowly lower it.
• Do 2 sets with 15 repetitions.

 

Reach and Stretch

• This exercise is performed by standing next to the chair with the painful leg farther from the chair.
• Stand on a painful foot and bend this knee slightly.
• Raise the arch of the foot while keeping the big toe on the floor.
• Keep the foot in this position.
• Now bend at the waist and reach forward with the far hand.
• Avoid bending the knee furthermore.
• Do 2 sets with 15 repetitions.

 

Crossover Fascia Stretch

• In this exercise, the patient crosses the painful foot over the other knee.
• Grab hold of the toes and pull them towards the shin until the patient feels a stretch in the arch.
• Hold this stretch for 15 seconds and do 3 repetitions.

 

Ballet Raises

1. The patient stands behind the chair and places both the feet flat on the floor.
2. Take the support of the chair and raise on to the tiptoes and hold for five seconds
3. Slowly lower down.
4. Do 2 sets of 15 repetitions and take a rest in between for 30 seconds.

 

Step-Up Arch Extensions

• The patient lowers the heel towards the step below until the patient feels a stretch in the arch.
• Then hold the stretch for 15-30 seconds and repeat 3 times.

 

Monkey Foot Towel Lift

• In this exercise, the patient sits on a chair and places the towel on the floor in front.
• Placing the heel bone on the ground and lifting the towel with the toes.
• Release the towel and do 10 to 20 repetitions.

 

If any of the exercises cause more pain or discomfort, then immediately stop and consult your physiotherapist.