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Fix Heel Pain (& Foot Arch Pain)
If you get heel pain (or foot arch pain), particularly during the first steps of the morning, it’s likely that you have Plantar Fasciitis. It can be very difficult to get rid of, so the sooner you start with these exercises the better.
The plantar fascia is a sheet of tendons that cross the arch of the foot and when it becomes over-worked, micro-tears can develop in the fascia. Each night the tendon sheet contracts a bit as it cool , so when you go to stand up they tear open again causing the pain. This cycle can repeat for several months. The tendons don’t have a very good blood supply so massage can help improve this (or using a gentle massage gun)
Running, jumping, carrying extra weight, high heel shoes, flat feet, sedentary lifestyle and tight calf muscles are all predisposing factors. Flat feet and tight calves in particular both stretch the plantar fascia tendons, so they really need to be addressed.
The first step is to wear supportive footwear. Flip-flops, slippers, and bare feet make the problem worse. Trainers that are designed for flat feet help a lot (Asics Kayano, Brookes Beast or Ariel, & Asics GT-2000 are very good) because the base does not twist easily.
THE 5 STEP PLANTAR FASCIITIS PLAN:
- Massage the Plantar Fascia for 1 minute, both feet, each morning BEFORE WALKING
- Then do 2x 20 seconds of Seated Calf Stretches on both feet, every morning BEFORE WALKING.Stretch calf against a wall or door frame (20 seconds knee bent, 20 seconds knee straight), each foot, once a day
- Eccentric Calf Stretches. Lower your body weight on the edge of a stair: 2 x 10, once a day.
- Hip Flexor Stretch: 2x 20 seconds, each side, once a day
For more details go to the 6:42 time mark of my Lower Back Exercises video - Gluteus Medius Strengthening Exercise: do 10 side pelvic lifts, each hip, once daily
Stefan Becker
English-speaking Barcelona Chiropractor
