Starting to feel heel pain?

Feeling heel pain after standing for long periods, or starting new exercises like running?

Let me know if this applies to you:

- Working long shifts at work on your feet (e.g., servers, retail workers, hospital / medical workers, personal trainers, construction, etc.)

- Just started running (or got back into it after a long hiatus)

- Worn-out shoes or not-so-supportive shoes.

- Dancing

- Jumping

You *may* (emphasis is on the word may) have symptoms of plantar fasciitis.

The simple and dumbed-down version? The plantar fascia in your foot is inflamed.

Plantar fasciitis is also known as “heel spur syndrome.” Remember that anything that ends with an “itis” is an inflammation of something. The plantar fascia “(or plantar aponeurosis) is a broad, thick band of tissue that runs from under the heel bone (calcaneus), to the front of the foot. Its function is to provide support to the foot when standing and shock absorption when running.” (Walden)

The good news? It's preventable and treatable through holistic methods sans surgery.

Your podiatrist (foot doctor) will probably send a referral for a physical therapist, as most cases of plantar fasciitis can be mitigated without surgery and through exercise. For physical therapy, you’ll receive an “HEP” or home exercise program, along with your main exercises that consist of the following:

• Calf stretches (e.g., standing calf stretch, calf stretch while on a bed/table, etc with a strap)

• Foot rolling with a foot roller

• Plantar fascia stretches, which usually involves stretching the toes backward. This will usually be done sitting in the physical therapy office.

The main points?

• Wear supportive shoes

• Have proper preparation for high-impact exercises, such as running. **

** Running isn't bad for you! It's just a lack of proper training and/or preparation that causes pain. Just like any exercise or sport. If you don't have a thorough, well-executed training regimen and/or plan or an experienced coach or physical therapist to guide you, then you'll end up failing or injured. For example, ever seen MMA fights where fighters get gassed or tired the first few rounds? Poor conditioning. This is why Joel Jamieson is a renowned conditioning coach in the fitness and health + wellness community for how he programs.

* See a podiatrist or physical therapist if your pain or discomfort isn't subsiding.

• Incorporate strength training + stretches.

P.S - I highly recommend the website www.orthofeet.com for orthotic shoes! They have different insoles and shoes based on the condition you have. For example, if you have plantar fasciitis or bunions, then you can select the soles. Remember that orthotic shoes will be a little more expensive than regular shoes you get off of Amazon, DSW, or Payless; it’s customized to a specific condition that you may have.

Disclaimer: This blog post is solely for educational purposes and should not be used as medical advice. Speak with a licensed medical professional regarding any pain you may have or engaging in a new fitness and/or exercise regimen.

Sources:

Walden, Mike. Plantar Fasciitis, Sports Injury Clinic, www.sportsinjuryclinic.net/sport-injuries/foot/heel-pain/plantar-fasciitis.