The weather has been pretty great these past few weeks (even with the marine layer in tow) and maybe you’ve had the chance to do some hiking, or to take a longer walk or run. Afterwards, you might have had no noticeable effects that day or later that night, but when you got out of bed the next morning, those first few steps felt like a hot poker was jabbing you in the heel. Some of our patients actually tell us they are convinced they accidentally stepped on a piece of glass.  If you have had plantar heel pain or know someone who has, read on to understand more about this curious condition!

Plantar heel pain can take many different forms including plantar fasciitis, Achilles tendonitis or posterior tibialis tendonitis, to name a few. It’s a particularly common ailment, affecting people of all ages and fitness levels. But what causes it?

There are multiple factors that contribute to the development of plantar heel pain including a lack of hip extension, tight calves, fallen arches, poor footwear, weak intrinsic foot musculature, consistently wearing high heels, standing for prolonged periods of time, starting a new running program, or increasing your mileage too soon on an existing running program. These are just a few of the causes, but there are many other dysfunctions of the body that can cause plantar heel pain that are as far away from the foot as the pelvis, and even the thoracic spine. Even a lack of trunk stability can cause issues in the foot.

So, what can we do about it?! Your best bet is to come in and get an assessment here at Beacon PT. Our therapists can perform a physical and functional assessment of your movement patterns, look at your alignment, and identify any contributing factors that may be causing your foot and/or heel pain. In the meantime, you can treat your symptoms with a few simple exercises that address the soft tissues of the foot and calf. Check out these soft tissue mobilizations from our Beacon YouTube channel addressing the foot and calf and a stretch that will help with calf muscles.

Note that these options are only treating the symptoms, they’re not actually treating the problem, which is why it’s a good idea to get assessed.  At Beacon PT, we are here to support you in your recreational activities – and to help you to continue to do and get back to the things you love!