Plantar heel pain, a common discomfort experienced by adults, causes pain at the base of the heel due to inflammation, strain, or injury. It can occur due to excessive stress on the plantar area of the heel, making it prone to inflammation and injury. If you're experiencing this pain, there are effective strategies that can be implemented to alleviate the discomfort and promote recovery.
Leveraging our combined 30 years of training and clinical experience in Physiotherapy and Podiatry, we have assisted hundreds of adults transition from being frustrated and inactive to regaining their mobility and comfort.
These 5 Tips are daily techniques we recommend for recovery.
1. Immediate Reduction in Physical Activity
Upon experiencing recurring or significant heel pain, it's crucial to immediately cut back on physical activities. Extended or intense exertion may further inflame the affected area and intensify the pain or extend the healing time.
2. Consider the Use of Orthotic Devices or Bracing Supports
To alleviate the pressure on the painful heel, custom made orthotic devices or bracing supports, such as The Severs Sleeve combined with supportive footwear, can be very beneficial. While even going as far as a moon boot or crutches may seem excessive initially, it helps control the exacerbating factors earlier in severe cases, thereby allowing the inflamed area to rest, recover quicker, and start rehabilitation sooner.
3. Regular Application of Ice and Anti-inflammatory Treatments
Regular application of ice packs for 20 minutes, 4-5 times a day, along with over-the-counter anti-inflammatory medication, can greatly reduce inflammation and provide pain relief. As always, consult your healthcare provider before starting any new medication to ensure it's safe for you.
4. Adopt Techniques like Foam Rolling, Ice Massage, and Percussion Therapy
Physical therapies like foam rolling, Ice massage to the feet, massage of the calf and the use of percussion therapy can provide relief by adjusting surrounding tissue tensile state and soothing the inflamed heel area. Percussion guns are a little in the mix here, but don't use them directly on the heel pain! Lower settings and on the calf/high achilles will do.
5. Gradual Return to Activity When Pain-Free
When the pain subsides, avoid rushing back to your regular activities. Gradually reintroduce physical activities to ensure the heel has fully recovered and to prevent re-injury. Start with heel raises, holding for 30-45s x 3-5 times per day with at least 2 hours between each session. If this is well tolerated, follow the provided link for more exercises.
By diligently following these 5 tips, you can transition into prime healing mode and prepare yourself to bounce back to your optimal physical performance.
