Heel pain can make something as simple as getting out of bed surprisingly uncomfortable.
One of the most common causes is plantar fasciitis, a condition involving the thick band of connective tissue that runs along the bottom of your foot.
But not every case of heel pain is plantar fasciitis.
Understanding the typical symptoms—and what you can do about them—is a good place to start.
What Is Plantar Fasciitis?
The plantar fascia is a strong band of connective tissue extending from your heel toward your toes.
It helps support the arch of your foot and handles substantial forces during walking, running and other weight-bearing activities.
Plantar fasciitis develops when this tissue becomes painful and irritated. Despite the name, persistent plantar fasciitis isn't necessarily just an inflammatory problem.
What Does Plantar Fasciitis Feel Like?
The classic symptom is pain underneath or toward the inside of the heel.
You may notice that the pain:
- Is worse during your first few steps in the morning
- Hurts when you first stand after sitting
- Improves somewhat once you begin moving
- Returns after prolonged walking or standing
- Becomes aggravated after running or exercise
The symptoms can range from a mild ache to sharp heel pain that makes walking difficult.
Why Does Plantar Fasciitis Happen?
There usually isn't one single cause.
Symptoms may develop when the demands placed on the plantar fascia exceed what the tissue is currently prepared to tolerate.
That can happen after:
- Suddenly increasing running mileage
- Starting a new exercise program
- Spending significantly more time walking or standing
- Changing footwear
- Returning to activity after a period of inactivity
- Increasing the intensity of sports or training
Age, body weight, foot structure and ankle mobility may also influence the load placed on the foot.
But having flat feet, high arches or a particular walking pattern doesn't automatically mean you'll develop plantar fasciitis.
Is a Heel Spur Causing the Pain?
Not necessarily.
Heel spurs are commonly seen on X-rays—even in people without heel pain.
Finding a heel spur doesn't automatically mean it's responsible for your symptoms or that it needs to be removed.
The examination and your symptoms are generally more important than an imaging finding by itself.
Should You Stop Walking or Exercising?
Usually, you don't need to stop everything.
Instead, you may need to temporarily modify the activity that's aggravating your heel.
For example, a runner may reduce mileage or temporarily replace some running with another activity.
The goal is to keep moving while reducing the amount of stress on the painful tissue enough for symptoms to settle.
What Exercises Help Plantar Fasciitis?
Exercise is often an important part of treatment.
Depending on the individual, rehabilitation and movement may include:
Calf strengthening
Progressive calf raises can help improve the ability of the lower leg and foot to tolerate load.
Plantar fascia and calf stretching
Stretching may temporarily improve symptoms for some people.
Foot strengthening
Exercises involving the muscles of the foot may also be incorporated.
Gradual return to activity
Once symptoms improve, walking, running and other activities can progressively be increased.
The important part is progression. Doing a few stretches for a week isn't always enough for a problem that's been present for months.
What About Shoes and Orthotics?
Comfortable, supportive footwear may help manage symptoms, particularly if you're spending long periods on your feet.
Some people also benefit from temporary inserts or orthotics.
But you don't necessarily need expensive custom orthotics simply because you have plantar fasciitis.
Footwear and inserts are tools. They don't replace gradually rebuilding the capacity of the foot and lower leg.
Can Chiropractic Care Help With Heel Pain?
The first step is determining whether your heel pain actually appears consistent with plantar fasciitis.
An evaluation may include the foot and ankle as well as the way the lower extremity moves.
When appropriate, chiropractic care may be combined with rehabilitation and movement to address musculoskeletal restrictions and progressively return you to activity.
The goal isn't to “realign” your foot.
It's to help reduce symptoms and restore your ability to comfortably walk, work and exercise.
When Should Heel Pain Be Evaluated?
Consider having persistent heel pain evaluated when:
- It isn't improving
- It's becoming progressively worse
- You can't comfortably bear weight
- There's significant swelling
- You experience numbness or tingling
- Pain followed a significant injury
- You're unable to return to normal activities
Other conditions can cause heel pain, including stress injuries, nerve problems and other tendon or soft-tissue conditions, so persistent symptoms shouldn't automatically be assumed to be plantar fasciitis.
Plantar Fasciitis & Heel Pain Care in Maple Grove, MN
At Northwood Chiropractic & Wellness, we evaluate musculoskeletal problems to determine what's likely contributing to your symptoms and whether conservative treatment is appropriate.
Depending on your condition, care may include rehabilitation and movement, chiropractic care, massage therapy or referral for additional evaluation when necessary.
The goal is to help you walk comfortably, stay active and get back to the activities you enjoy.
Start Feeling Better for Just $19
Your first visit includes a consultation, comprehensive exam, X-rays if needed, and your first chiropractic adjustment when clinically appropriate.
Dr. Greg Beenken
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