Tuesday Tune-Up – How to heal your heel – Understanding Plantar Fasciitis

How to heal your heel - Understanding Plantar Fasciitis

Plantar Fasciitis is one of the most common causes of heel pain, resulting from inflammation of the thick band of tissue (Plantar Fascia) that runs across the bottom of your foot and connects your heel bone (Calcaneus) to your toes. This condition often causes “stabbing” pain with your first steps in the morning, which typically decreases with movement but may return after long periods of standing or sitting.

Yes, this is another one I have experienced and it can be a challenge to treat, but with the proper care, you can get relief that lasts.

Common Causes and Risk Factors

Overuse: Activities that place a lot of stress on your heel and attached tissue, such as running.

Foot Mechanics: Flat feet, high arches, or an abnormal walking pattern.

Occupational Hazards: Jobs that require long hours of standing or walking on hard surfaces.

Age: Most common in individuals between 40 and 60 years old.

Signs and Symptoms

- Sharp, stabbing pain near the heel.
- Pain that is worse in the morning or after prolonged inactivity.
- Increased discomfort after exercise but is reduced during the exercise.

Physical Therapy Interventions

Stretching Exercises: Targeting the Achilles tendon, calf muscles, and Plantar Fascia.

Strengthening: Focusing on the proper lower leg and foot muscles to improve stability.

Manual Therapy: Soft tissue mobilization and massage techniques — in particular, the Graston style to mobilize the fascia, which requires specialized training is very helpful.

Taping and Orthotics: To provide additional support and alleviate stress on the plantar fascia.

Shockwave therapy: To break up the calcified tendon and provide immediate relief.

Dry needling: To break up scar tissue and increase blood flow to promote healing locally.

Education: Advice on proper footwear, activity modification, and home exercises.

Prevention Tips

Wear supportive shoes with good arch supports and cushioning.

Stretch your calves, Achilles tendons, and plantar fascia regularly.

Avoid high-impact activities on hard surfaces; cross-train with low-impact exercises.

Maintain a healthy weight to reduce the stress and strain on your feet.

When to Seek Help

If your heel pain persists despite rest and self-care measures, consult one of our Physical Therapists. Tim, Danielle, April and I are here to help you with early intervention to prevent chronic issues and promote a faster recovery. Waiting too long often makes it more challenging to get the relief you need, so schedule an appointment with our expert therapists today

Stay in the Loop with Expert Tips & Wellness Insights

Want to make sure you never miss an issue? Our weekly newsletter delivers simple, effective strategies for pain relief, injury prevention, and better movement—straight to your inbox.

It’s free, helpful, and only takes a minute to subscribe.

Get Expert Tips for a Pain-Free Life

Enter your details below to Join our email list for expert physical therapy tips, injury prevention strategies, and the latest updates from Mile High PT.

We process your personal data as stated in our Privacy Policy. You may withdraw your consent at any time by clicking the unsubscribe link at the bottom of any of our emails.