Handle Heel Pain With Physiotherapy
Heel pain can make it difficult to walk and participate in daily activities.
Unfortunately, heel pain is a common problem that can significantly impact your quality of life. You may find it difficult to walk or even participate in your regular activities.
Archer St Physiotherapy Centre can help. Our team of experienced professionals will work with you to develop a treatment plan that helps you overcome your heel pain and get back to living your life to the fullest. We offer a range of services, from manual therapy to electrotherapeutic modalities so we can tailor our care specifically to you. Contact us today for more information or to schedule an appointment.
Learn More About Your Feet
In each foot, there are 26 bones, 33 joints, plus more than 100 muscles, tendons and ligaments that work together to provide the foot with support, balance and mobility.
Bones
The feet contain almost a quarter of the body’s bones. Among the bones of the feet are:
- Talus - the bone that makes up the lower part of the ankle joint, connecting the foot to the lower leg and allows your foot to move up and down.
- Calcaneus - the largest bone of the foot that sits beneath the talus and forms the heel bone.
- Tarsals – five irregularly shaped bones that make up the arch of the foot. Tarsal bones include the cuboid, navicular, medial, intermediate, and lateral cuneiforms.
- Metatarsals – a group of five bones that make up the forefoot.
- Phalanges (singular: phalanx) – a group of 14 bones that form the toes. There are only two phalanges on the big toe and three on the others.
- Sesamoids - two bones in the ball of the foot that are pea-shaped and lie beneath the first metatarsal head.
-
Joints
In the body, joints are formed wherever two or more bones meet. Each toe, except the big toe, has three joints, including: - Metatarsophalangeal joint (MCP) – the joint at the base of the toe.
- Proximal interphalangeal joint (PIP) – the joint in the middle of the toe
- Distal phalangeal joint (DP) – the joint closest to the tip of the toe.
- Each big toe has two joints, the Metatarsophalangeal joint and Interphalangeal joint.
-
Muscles
Twenty muscles give the foot its shape, its support, and its ability to move. Main foot muscles include: - Tibilias posterior: which supports the arch of the foot
- Tibilias anterior: which allows dorsiflexion of the foot (pointing the toes upward)
- Tibilias peroneal: which controls sideward ankle movement
- Extensors: which raise the toes so we can walk
- Flexors: which provide stability to the toes and foot
-
Tendons and Ligaments
Tendons and ligaments are connect tissue that support joints, connect muscles to bones, and create the arch of the foot. There is one main tendon on the foot, the Achilles tendon, which runs from the calf muscle to the heel. It provides the ability to run, jump, climb stairs and stand on your toes. There are three main ligaments in the foot: - Plantar fascia – the longest ligament of the foot. From the heel to the toes, the foot arch is formed by the ligament that runs along the sole of the foot. The plantar fascia helps us balance and gives us strength when we walk as it contracts and stretches.
- Plantar calcaneonavicular ligament - a ligament located on the sole of the foot that connects the calcaneus with the navicular bone and holds the head of the talus in place and supports the medial arch of the foot.
- Calcaneocuboid ligament – a ligament connecting the calcaneus to the cuboid bone and helps keep the arch of the foot supported by the plantar fascia.
CAUSES
Possible Causes Of Foot & Heel Pain
You may experience heel pain if you overuse or injure your heel. A heel injury can cause significant pain. The location where pain presents on the heel can help determine the cause of the pain.
Achilles tendinitis
- This overuse injury causes inflammation of the Achilles tendon. The back of the heel can be painful, swollen, and stiff due to tendonitis.
Bursitis
- Bursitis is caused by swelling of fluid-filled sacs called bursa. The back of your heel may feel tender and bruise-like. It usually happens after a period of prolonged standing.
Haglund’s deformity
- Inflammation and irritation can lead to an enlarged bump (called a pump bump) developing on the heel. Pumps and other shoes with higher heels can aggravate the bump and pain.
Sever’s disease (calcaneal apophysitis)
- Activities that require a lot of running and jumping are more likely to cause this problem in children. As a result of the increased athletic activity, the growth plate in the heel is irritated.
There are several conditions that cause pain underneath the heel, including:
Bone bruise (contusion)
- It is possible to bruise the fat padding under the heel by stepping on a hard, sharp object. While you might not see discolouration, your heel will feel tender when you walk.
Plantar fasciitis
- This is by far the most common cause of heel pain, when the fascia that runs along the bottom (plantar surface) of the foot becomes inflamed and tender. This painful condition is more likely to develop in people who run and jump a lot, or people who do too much exercise too soon.
Heel spurs
- An irregular bone growth (heel spur) can develop on the heel bone due to chronic plantar fasciitis. It is rare for heel spurs to be painful, but some people do experience discomfort.
Common Symptoms Of Heel & Foot Pain
- Heel bone growth
- Discolouration, such as bruising or redness
- Stiffness
- Swelling
- Tenderness
- Pain after standing up from a sitting or lying down position
- Limping or pain with walking and standing
TREATMENTS
Physiotherapy Treatments For Foot & Heel Pain
01.
Hydrotherapy
Allows exercise without high impact, by performing movements whilst supported and immersed in water.
03.
Ultrasound Treatment
Decreases inflammation, swelling, bruising and tenderness in injured structures through high frequency sound wave therapy.
05.
Electrical Stimulation
Manages pain by desensitising the transmission of pain signals and providing relief.
06.
Heat Therapy
Helps relax tight soft tissue, increases blood circulation and provides comfort and relief.
Frequently Asked Questions
FAQ's about Foot & Heel Pain
What are the risk factors for heel pain?
You can get heel pain from anything that puts a lot of pressure and strain on your foot. Your foot’s posture (foot structure) and how you walk (foot mechanics) also play a role. The following may increase your likelihood of developing heel pain:
- Excessive weight or obesity
- Foot conditions like ankle and foot arthritis, high arches, or flat feet
- Running or jumping a lot in sports or for exercise
- Prolonged standing on hard surfaces
- Poorly fitted shoes without arch support or cushioning
Why does my heel hurt in the morning?
Several different conditions may cause heel pain in the morning. Examples of these are:
- Plantar fasciitis
Plantar fasciitis occurs when the plantar fascia, a thick ligament on the bottom of your foot, is inflamed. It is characterised by pain or stiffness in the heels or feet. Runners and other athletes commonly suffer from plantar fasciitis. You can prevent overuse pain by wearing proper footwear and slowly increasing frequency and intensity of exercise. - Achilles tendinitis
Achilles tendonitis is characterised by inflammation in the band of tissue that connects the calf muscle to the heel bone. This results in swelling, stiffness and pain in the heel area. - Rheumatoid arthritis (RA)
Rheumatoid arthritis is an auto-immune disease that may cause inflammation, stiffness and pain in the joints of the feet and toes. Your physiotherapist can assist in the assessment, diagnosis and management of this condition. - Stress fracture
Overuse, improper technique, and intense athletic activity can cause a stress fracture in your heel. You may experience pain that develops over days or weeks as well as swelling, and will be most prominent when walking, exercising and weight bearing.
