Is heel pain a problem for you?
Has it been diagnosed as plantarfasciitis but not responding to any treatment?
Across our clinics we see many patients who present with heel pain after getting stuck into a new running program.
Trying to run, or even walk, with what feels like a little pebble in your shoe is quite debilitating!
At best it is definitely not comfortable.
If this sounds familiar, you will probably relate to following story we here all the time…
You’ve just set your goal. A half marathon for the first time!
People keep telling you which shoes to buy.. how to run.. how fast to run..
After downloading the most popular running app to help coach you through your distances you start training.
As at the start of any new fitness program your fitness improves. You feel good after each run! Secretly you start to enjoy the lung burn.
Something happens…
At the start of your next run, you notice a little ‘tug’ under your heel. It almost as if there is a pebble or something in your shoe. There’s nothing there, so why does it hurt a little? Probably nothing major.
Run it out right!?
You get to the end of your 5km for the day. Bit sore, but not too bad.
Until….
Waking up the next morning. Your heel is sore! Hobble around and it starts to free up and you’re looking forward to your next run. It’s there at the beginning again, but like last time it goes away.
3kms in, ‘Bang’
There it is again, but it’s worse than before. You need to stop and stretch! Something is definitely not right! This does not mean you have plantarfasciitis! Interestingly,
The majority of heel pain patients I help, present with symptoms of muscular overloading due to accumulative strain in impact type exercise. This is usually coupled with inefficient movement patterns and does not always support a diagnosis of plantarfasciitis.
I’ve noticed almost every case of heel pain in runners, will present with:
Smaller calf size on the affected side
Less strength endurance capability on affected side (single leg calf raise comparison)
History of ankle sprains
A recent change in load (hills/flats/sprints), equipment (type of shoes/orthotics), or technique (standing taller/toe strike vs heel strike etc)
Where we have had plenty of success in clinic is simply
Identifying the component letting you down
Strengthen it
Integrate it
Plyometrically and Directionally load it
Metabolically load it
Then you’re free!
If you still feel you have plantarfasciitis there is one other reason your not getting better….
The plantar fascia is tissue that helps you transfer force through the foot and up the achilles to be absorbed by your calf, hammie, quad and glutes. So if it starts to hurt, it’s because someone else up the chain is not pulling their weight.
In the end… whether it’s heel pain or plantarfasciitis, the solution does not lie with just hands on therapy. You need to:
Get your movement checked and
strengthen the area’s of weakness and assymettry.