One of the most common issues any podiatrist treats is heel pain. Some of the reasons explaining this include the facts that feet endure tremendous force loads and two very important connective tissues are anchored to the heel bone. The good news is that there are measures you can take—especially stretching on a regular basis—to help you stay active when you have heel pain.
Before we look at a few of the best stretches for heel pain, let’s discuss the most likely causes of the problem – plantar fasciitis and Achilles tendinitis.
If you have pain in the bottom of your heel, the odds are pretty good you have plantar fasciitis. In this condition, pain is often sharp and most intense when you take your first steps on the day. The pain is caused by an inflamed band of connective tissue running along the bottom of your foot, connecting the heel to the forefoot. This tissue—the plantar fascia—is rather durable, but excessive strain or stress (particularly from overuse) can cause tiny tears in it.
Pain in the back of the heel is typically a case of Achilles tendonitis. Your Achilles tendon connects the base of your calf muscle to the back of your heel bone. This tendon is the largest and strongest in your entire body, but it can become inflamed when either subjected to overuse or sudden, intense bouts of physical activity. The Achilles does weaken over time, so we are more likely to see this injury in middle-aged patients, especially those who lead fairly sedentary lives during the week, but participate in competitive athletic competition (rec leagues, pickup games of basketball, etc.) on the weekends.
There are certainly other sources of heel pain—bursitis, stress fractures, Sever’s disease—but the commonality of plantar fasciitis and Achilles tendonitis mean they are simply more likely to be what you are experiencing. The good news is that the right stretches can relieve pain and help you to stay active. These stretches include:
In addition to stretches, some other ways to stay active when you have hurting heels include:
These are good starting points for staying active when you have heel pain, but you may need a comprehensive treatment plan. If you want to put your heel pain behind you, come visit us here at Wilks Advanced Foot Care. Our Roseburg, Oregon podiatrist office provides professional care for this—and many other common foot and ankle problems—so give us a call at (541) 673-0742 and request your appointment today!