Heel Spur Pain and Plantar Fasciitis

Plantar fasciitis is an irritation of the origin of the plantar fascia (tissue that helps maintain your foot arch) underneath the heel or in the arch of the foot.

Symptoms:

• Usually there is a gradual onset of heel spur pain, possibly following an increase in the weight-bearing activity
• Pain on the first step in the morning which often causes the sufferer to “hobble” for a few minutes
• Ache/throb in the heel following activity or at the end of a long day standing
• In severe cases, the sufferer will have difficulty placing the heel on the ground and will walk on their toes to avoid pain
  

Injury to the plantar fascia can occur due to a sudden impact and tear (eg. Jumping down off a large step) or due to repetitive trauma (eg. Everyday walking on hard surfaces). Other less common causes of heel spur pain include: heel fat pad bruising, stress fracture of the heel bond, nerve entrapment, bursitis and inflammatory arthritic conditions.

Heel spur pain can be effectively managed with the correct equipment and treatment plan. Many of these remedies can be done from the comfort of your home after being examined by a healthcare professional.

Treatment includes:

• Avoid or reduce any activities you think might be increasing your pain
• Apply ice for 5 to 10 minutes 2-3 times per day to settle down inflammation and pain
• Stretch your calf muscles at least 3-4 times per day, hold each stretch for 15 seconds
• Massage using your hands or by rolling a golf ball under the arch of your foot. You can combine ice with massage by freezing a plastic water bottle, wrapping it with a cloth and rolling it under the heel and the arch of the foot for 10 minutes
• Wear appropriate footwear (eg. Well fitted running/walking shoes), avoid completely flat soled shoes