Pain under the heel or foot
If you experience pain under the heel of your foot, it’s often caused by an inflammation of the plantar fascia ligament (the flat band of tissue connecting your heel bone to your toes). This is also often called “heel spurs” (even if there are no actual bone spurs to be seen). If this is the case, you’ll often be able to trigger the pain by touch or applying pressure to the sore area. It will also often feel painful in the morning and when putting your full weight on it.
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Why does it hurt?
The plantar fascia ligament is a large, flat band of tissue that spans the length of your foot by connecting your heel bone to your toes. It functions much like a spring that helps cushion and absorb the impact of running, walking and jumping. Overdoing any of these activities can trigger inflammation. Standing for many hours, being overweight and/or walking on hard surfaces (like a concrete floor) for an extensive amount of time also increase the risk of inflammation. Other common causes are:
Excessive strain: When the ligament is subjected to an unaccustomed strain over a longer period of time.
Degeneration: The ligament becomes weaker and stiffer as you age, which naturally causes an increased risk of injury and inflammation.
Acute injury: When the ligament is damaged due to a sudden and often overwhelming strain.
Pain is the body’s way of telling you to ease the strain on your heel. Two things are critical in treating your pain:
Reduce the frequency of the activities that led to your injury. Particularly jumping, skipping, running, long walks or similar are activities to be avoided. Wearing cushioning shoes that support your heel is another good way to relieve the strain.
Perform exercises that stimulate the ligament. Strength exercises that involve the foot often have a good effect, while exercises that focus on stretching the foot arch, the Achilles tendon and the calf muscle also help reduce pain.
How Injurymap treats your foot pain
Injurymap’s program for treating pain under the heel consists of exercises that stimulate and help rehabilitate the plantar fascia ligament. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your ligament to normal functioning. Stretching exercises are also a part of the program, and they will help ensure your continued mobility and help you avoid future injuries.
- Plantar fasciitis
- Heel spurs