INFO HANDOUT
COPY FOR CLIENTS AND MEMBERS OR DOWNLOAD THE PDF FROM fitnessnetwork.com.au/gymbag
DEALING WITH
HEEL PAIN
Plantar fasciitis – or heel pain – is not unusual in those new to exercise. Here’s how to
prevent, or manage, this painful condition.
lantar fasciitis (heel pain) mostly
affects people in their 50s, 60s
and 70s, but younger people new
to training are also commonly afflicted –
especially when starting a new training
program and going too hard too soon.
The plantar fascia is connective tissue
that runs along the sole from the heel to the
ball of the foot, keeping the bones and joints
in position. Plantar fasciitis is a condition
involving this ligament-type structure in the
sole of the foot that can cause heel and arch
pain. The plantar fascia becomes inflamed
and irritated at its attachment at the base of
the heel. Sometimes bony growths called heel
spurs are present – and these can become
permanent – but they are not the cause of
heel pain: it is the inflammation in the plantar
fascia surrounding the spur that causes pain.
In addition to tight calf muscles caused
by over-exercise, other causes of plantar
fasciitis include flat feet, an increase in
bodyweight, soft shoes and poor foot
function. If, due to exercise, you significantly
increase the workload on your foot over a
very short timeframe, the muscles, tendons
and ligaments will become stressed. As the
fascia is unable to stretch, it pulls away from
the heel bone and becomes strained or torn.
Plantar fasciitis can also be brought
on by long periods of standing or walking,
particularly if wearing flat shoes that don’t
provide much support. This causes calves
to work harder and become tight.
The pain associated with plantar fasciitis is
often described as feeling like a bruise
underneath the heel – like having a stone in
your shoe. It is noticed when the foot hits the
floor first thing in the morning, and can be
so severe that it causes hobbling for a while
after getting out of bed.
P
Prevention and treatment
The best form of prevention for this condition
42 | NETWORK SUMMER 2015
is long, sustained calf stretches prior to
exercise and afterwards. Stretching can
also be used to treat the condition if it has
materialised.
Here’s an example of a good calf stretch
to be performed for 30 seconds per stretch,
three times per leg, and three times per day.
STEP 1 One foot back, one foot forward
(positioned like a long stride)
STEP 2 Both feet point directly ahead
STEP 3 Back heel stays on ground – do not lift!
STEP 4 Back knee straight
STEP 5 Make an arch: roll the back foot
to the outside edge slightly to stop foot
collapsing, but keep hips centred
STEP 6 Don’t bounce, just hold.
Stretches are best performed when the
muscles are warm and limber. Start gently
each time, and don’t over-do each stretch or
you may injure the muscle or tendon.
Other forms of treatment for plantar
fasciitis may include a change of footwear to
something more supportive, foot strapping,
orthotics, or immobilisation boots if the
fascia is actually torn.
If your heel pain is due to flat feet or
an increase in bodyweight, rather than
over-exercise, then you should consult
a podiatrist, who can assess whether
orthotics are needed to correct the arch
and pronation in flat feet, or advise on
shoes that can better support extra weight.
Karl Lockett is a sports podiatrist and leading
specialist in managing heel pain. Offering
treatments beyond standard orthotics, including
shock wave therapy and dry needling, he is a
member of Sports Medicine Australia and the
Australian Academy of Podiatric S