HEEL-ING THE PAIN Five tips to help your hee l pain
PHYSIOTHERAPY
SUZANNE RATH
Wellness Embodied
SELF MANAGEMENT TECHNIQUES Anti-inflammatories ( oral and / or creams ) may have some effect in the first few days of pain . Modified activity is also good- avoid anything which is aggravating the heel . Wearing supportive shoes rather than walking barefoot / in thongs is essential .
STRETCHING TIPS AND TRICKS Find some gentle calf and plantar fascia stretches and do these to the point of some resistance , but not excruciating pain . Foam rollers , spiky balls or other massagers can be useful for helping to release tight calves , as well as the arch of your foot ( if it ’ s tolerable- a mild discomfort is usually fine ). Finally , freeze a small bottle and roll your foot on it several times a day to massage the arch of the foot and get the cooling effects of the ice .
DON ’ T PANIC Even if you ’ ve had pain for weeks , or an x-ray showing a bone spur , try to pace your activities and remain positive , as this is crucial to your recovery . Even changes seen on x-rays , such as heel spurs , are generally symptoms of the poor biomechanics causing the pain , rather than the main cause of the pain itself .
SORT YOUR BIOMECHANICS Biomechanics refers to how everything in your body moves together . There are lots of things that will put excessive pressure on your heel or change the way that you walk . Orthotics can be really useful for some people , but are a complete waste of money for others . Weak hip muscles , poor balance due to an old injury , knee issues and abnormal movement patterns are just some of the issues which can put pressure on the tiny muscles of the foot , leading to excessive strain on the heel over a period of time . A physiotherapy assessment will look at all of these factors and advise you on how best to address them . At Wellness Embodied , we also provide custom insoles and orthotics .
BE PATIENT Some people respond quickly to treatment and walk out of their appointment feeling 80 % better . Others take a little longer and have to persevere with their exercises , physio sessions , orthotics and more before they finally realise one day , ‘ hang on , my heel doesn ’ t hurt as much .’ As with any pain , we are all individual and our bodies are subject to different stresses and strains . Find a way to stay active and look after your mental health as well as physical- all will be good !
Suzanne Rath
BSc . ( Hons ) Physio ., MSc . Sport & Exercise Med .
PHYSIOTHERAPY EXERCISE
CRANIOSACRAL THERAPY WELLBEING
0488 588 670 www . wellnessembodiedcairns . com
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Issue 19 | 55