If you notice your heel is sore when taking the first few steps in the morning as you first get out of bed, you might have “Plantar-fasciopathy”. The Plantar Fascia is the band of tissue that runs from your heel to your toes. It supports the arch of your foot and provides shock absorption.
Plantar Fasciopathy (Often referred to as Plantar Fasciitis) can be caused by overloading the plantar fascia, causing collagen disruption and sometimes micro-tears to the tissue.
The pain is commonly felt in the heel and can refer along the inside arch of the foot.
Pain is usually worse first thing in the morning or the first few steps after inactivity, but gets worse after prolonged walking or standing.
Plantar Fasciopathy is commonly caused by excessive walking in non-supportive footwear.
The following factors increase your risk of developing this injury:
- Flat foot or high arch
- Excessive pronation of foot (rolling in of the foot during walking)
- Tight calf muscles
- Poor biomechanics, which may be due to muscle weakness around hips
What you can do to help?
- Avoid aggravating activities
- Avoid walking barefoot and wear well cushioned / supportive shoes, a silicon gel heel pad may help.
- Regularly stretch the plantar fascia, and calf muscles – as shown below.