When your first few steps out of bed in the morning causes severe pain in the heel of your foot, you may have PLANTAR FASCIITIS. It’s an overuse injury affecting the sole or flexor surface (plantar) of the foot.
A diagnosis of PLANTAR FASCIITIS means that you have inflamed the tough fibrous band of tissue (fascia) connecting your heel bone to the base of your toes.
You are more likely to get this condition if you are overweight, or if you have a job that requires a lot of walking or standing on hard surfaces.
You are also at risk if you walk or run for exercise, especially if you have tight calf muscles that limit how far you can flex your ankles. People with very flat feet or very high arches are also more prone to PLANTAR FASCIITIS.
WHAT CAN I DO ABOUT HEEL PAIN?
Reduce weight if overweight.
Simple painkillers such as Paracetamol and/or anti-inflammatory medicines can help to reduce the pain.
Heel cups to wear in your shoes to act as shock absorbers as you walk.
Splint - to wear at night which pushes the foot up to stretch the tissues. This can help to improve the severe pain many people get first thing in the morning.
Stretching exercises.
THE EXERCISES
Before getting out of bed or chair
Do 10 stretches to each leg by pulling your toes up and holding for 20 seconds.
Calf stretch
Get in a push position, but with one knee on the ground. Put your weight on the toes of your other foot and then push the heel down until you feel a slight pull. Hold that position for a count of 10. Relax and repeat 5 times on each leg.
