Welcome to Valeo Physiotherapy, today we’re diving deep into a common yet often misunderstood issue: heel pain. If you’re in Milton and struggling with discomfort in your heels or arches, you’re not alone.
Heel pain can stem from various causes, ranging from lifestyle factors to medical conditions. In this post, we’ll explore how Custom Orthotics in Milton can be a game-changer in managing and relieving this pain, ensuring you can walk, run, and live your life comfortably.
What Causes Heel Pain?
Heel pain can be caused by a variety of factors including, but not limited to: improper footwear, an increase in activity level (“too much, too soon”), rapid weight gain or obesity, pregnancy, tight calves, poor body mechanics (e.g. arches too high or too low, LLD, etc.), and certain diseases.
One of the most common causes of heel pain is called plantar fasciitis. Plantar fasciitis is the inflammation of the fibrous, dense connective tissue that originates on the calcaneus (heel bone) and spans the entire sole of the foot where it attaches into the toes. The plantar fascia is responsible for supporting the longitudinal arches of the foot by providing shock absorption during everyday activities. If the arch flattens, it causes the fascia to stretch and can create micro-tears within the tissue. This causes pain and inflammation, which usually subsides with rest. Although clinical diagnosis is sufficient, an MRI or ultrasound is needed to confirm the extent of this condition.
The pain is most commonly felt in the heel region but can also develop under the arch. The pain is usually worse in the morning and then returns towards the end of the day. Plantar fasciitis is common in all ages, but most common in middle-aged individuals. It is prevalent in both active and sedentary individuals.
Heel pain can also be caused by: heel pain syndrome, calcaneal fracture or stress fracture, subtalar joint arthritis, calcaneal apophysitis (Sever’s Disease), retrocalcaneal bursitis, pump bumps, Haglund’s deformity, calcaneal nerve entrapment, and tarsal tunnel syndrome.
How Do I Get Rid of the Pain in My Heel and Arch?
- Orthotics: The primary goal is to provide support to the bones, muscles, and fascia by controlling and/or correcting any mechanical abnormalities that may be exacerbating the issue. Custom foot orthoses take pressure off of the fascia by stabilizing the medial longitudinal arch to promote faster healing and prevent reoccurrence.
- Footwear: Proper footwear features to encourage proper mechanics of the foot (unique to each individual). Avoid walking barefoot until symptoms are gone. Wearing footwear in the house.
– Stability shoes are recommended (i.e., rigid sole, medial and lateral support, wide last, rigid heel counter).
– Forefoot rocker: Takes pressure off of the metatarsals which prevents the fascia from elongating and tearing.
– Indoor sandals and shoes are recommended as soon as the patient gets out of bed to prevent re-tearing of the fascia
- Stretching – Physiotherapy. Gentle stretching to accelerate the healing process. Specifically stretching the gastrocnemius, soleus, achilles and plantar fascia to reduce the strain on the fascia. A massage ball can be used to increase the blood flow to the area. Excellent stretches include the alphabet stretch, plantar fascia stretch, towel stretch, stair stretch, wall stretch and fascial chain stretch.
- Rest – Icing. Anti-inflammatory medication as per physician (topical or oral), minimize high-intensity activities and try to decrease the amount of time spent walking or standing throughout the day. Physiotherapy, massage therapy, and off-the-shelf heel lifts can help.
Can Orthotics Help With Heel Pain?
Custom-made foot orthoses (CFOs) are medical devices that address the biomechanical abnormalities of the foot. Orthotics equally distribute the weight across the foot, especially in high arches or flat feet. Orthotics help reduce pressure and stress by acting as a shock absorber during everyday activities. By addressing the feet, it can positively impact other joints in the lower limbs (knees, hips).
What Are the Best Orthotics for Heel and Arch Pain?
There are 2 types of orthotics that are best for treating heel and arch pain:
- Rigid orthotics
- Semi-rigid orthotics
The type used would be specific to each patient and depends on their pain, weight, activity, lifestyle, and footwear.
What Kind of Shoes Should I Wear If I Have Heel Pain?
Shoes with a rigid sole and heel counter, removable insole, and sole that cannot be twisted, a sole that only bends where your foot does (forefoot), toe box with enough room, stretchy or soft upper, and a low or neutral heel.
Shoe recommendations are specific to each individual and depend on their lifestyle.
A pedorthic assessment would provide footwear recommendations specific to each patient’s lifestyle and mechanics.
There are different categories of footwear recommendations including orthopaedic footwear, athletic wear, comfort wear, sandals, and work and safety boots.
What Not To Do With Heel Pain?
Do not increase activity level, wear flat unsupportive shoes, and walk barefoot until symptoms are reduced. Risks of improper footwear include:
- Sprains and strains
- Bunions
- Hammertoes
- Corns
- Ingrown toenails
- Stress fractures
- Heel pain
- Neuromas
- Metatarsalgia
Final Words
Heel pain doesn’t have to be a part of your daily life. At Valeo Physiotherapy in Milton, we understand the complexities of foot mechanics and the crucial role that the right orthotics play in managing heel and arch pain. Whether it’s rigid or semi-rigid orthotics, the perfect pair of shoes, or understanding what to avoid, our comprehensive approach is tailored to your unique needs.
Remember, every step towards the right footwear and orthotics is a step away from pain. Don’t let heel pain hold you back – reach out to us for a personalized assessment and take your first step towards comfort and mobility today.
