Pain under your heel

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.

Find the right program for you

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:

  1. Excessive strain: When the ligament is subjected to an unaccustomed strain over a longer period of time.

  2. Degeneration: The ligament becomes weaker and stiffer as you age, which naturally causes an increased risk of injury and inflammation.

  3. 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.

Diagnoses

Exercises for Pain under your heel

  1. Glute exercise for pelvic balance
    10 reps x 3 sets

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    • Stand up with an exercise band around both legs at the ankle.
    • Put all your weight on one leg and make sure to keep your hip, knees and toes pointing in the same direction.
    • Lift the other leg, let your toes point forward and slightly inwards towards the other leg, so that your heel is pointing outwards.
    • With your heel pointing outwards, move your leg backwards and out.
    • Keep your body steady by tightening your abdominal muscles.
    • Gather your legs slowly, change leg and perform the same exercise to the other side.
    • Perform 3 sets of 10 repetitions with each leg.
  2. Heel lift on a flat surface I
    10 reps x 3 sets

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    • Stand up.
    • Lift yourself up on your toes with both legs.
    • Move your weight to one of your legs and slowly lower your heel back down.
    • Perform 3 sets of 10 repetitions.
  3. Heel lift on a thick book with towel I
    10 reps x 3 sets

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    • Stand with your toes on a coiled cloth placed on top of a thick book.
    • Lift yourself up on your toes with both legs.
    • Move your weight to one of your legs and slowly lower your heel back down.
    • If you have a hard time keeping your balance, you can place your hand on a chair for support but be careful not to use the chair too much.
    • Perform 3 sets of 10 repetitions with each leg.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.