Burnaby Massage Therapy

When your first few steps out of bed in the morning causes severe pain in the heel of your foot, you may have PLANTAR FASCIITIS.  It’s an overuse injury affecting the sole or flexor surface (plantar) of the foot.

A diagnosis of PLANTAR FASCIITIS means that you have inflamed the tough fibrous band of tissue (fascia) connecting your heel bone to the base of your toes.

You are more likely to get this condition if you have a job that requires a lot of walking or standing on hard surfaces.

You are also at risk if you walk or run for exercise, especially if you have tight calf muscles that limit how far you can flex your ankles.  People with very flat feet or very high arches are also more prone to PLANTAR FASCIITIS.

WHAT CAN I DO ABOUT HEEL PAIN?

Stretching exercises.

THE EXERCISES

Gastrocnemius stretch

Stand a short distance away from, a solid support (eg wall) resting on your forearms.  Bend the front leg and keep the back leg straight, slowly placing the heel to the floor.  Move your hips forward to the wall,

keeping your back flattened.  Moving the back leg further away from the wall can increase the stretch.

Soleus stretch

Stand a short distance away from a solid support (eg wall) resting on your forearms.  Bend the front leg, and let the back leg bend in order to stretch the lower calf muscle, and slowly place the heel to the floor.

Move your hips forward to the wall, keeping your back flattened.  Moving the back leg further away from the wall can increase the stretch.