If your first steps out of bed are painful, or you find yourself experiencing a sharp ache underneath your heel, plantar fasciitis may be one possible cause. It is a common source of heel pain and can make everyday activities such as walking, exercising or simply standing uncomfortable.
Your footwear can influence how much load is placed through your foot, but it is only one part of the picture. Changes in activity, foot strength, calf flexibility and the amount of time you spend on your feet can all contribute to symptoms.
What is plantar fasciitis?
The plantar fascia is a strong band of connective tissue running along the bottom of the foot. It helps support the arch and plays an important role in absorbing and transferring load as you walk and run.
When the demands placed on the foot increase beyond what it is currently able to tolerate, the plantar fascia can become painful. Heel pain is a common symptom, particularly during the first few steps after getting out of bed or after a period of rest.
How can your shoes help?
The right footwear can make walking more comfortable by changing how forces are distributed through the foot.
When choosing shoes, look for something that feels comfortable, stable and supportive. A secure heel, supportive midfoot and appropriate cushioning can help reduce the amount of stress placed through the foot while you are symptomatic.
Some shoes also have a rocker-style sole, which can alter how your foot moves through each step. However, there is no single type of shoe that is best for everyone. What works well for one person may not feel comfortable for another.
What about orthotics and insoles?
Orthotic inserts can be another option for people experiencing heel pain. They can provide additional support and alter how load is distributed through the foot.
However, they are not essential for everyone. If you are considering using an orthotic, it is worth considering your individual symptoms, footwear and activity levels rather than simply looking for the most supportive option available.
Worn out footwear can also change how your foot is loaded. If your shoes have lost their cushioning or support, replacing them may make everyday activities more comfortable.
Do I need to wear supportive shoes all the time?
It is common to spend more time in slippers or flip-flops around the house, but footwear that offers little support may aggravate symptoms for some people.
If walking barefoot or wearing minimal footwear increases your heel pain, temporarily choosing something more supportive may make day-to-day activities more comfortable while you work on building your foot's capacity.
If you are changing your footwear significantly, particularly from minimal or barefoot shoes to something much more supportive, give your feet time to adapt rather than making the change overnight.
What else can help?
Footwear is only one part of managing plantar heel pain. Gradually building strength in the foot and lower leg, alongside appropriate calf stretching and mobility exercises, can help improve your ability to tolerate everyday and sporting activities.
Most importantly, consider what has changed. A sudden increase in running, walking, gym training or time spent standing may have increased the demands placed on your feet.
How can osteopathy help?
Osteopathic treatment can also form part of the management of plantar heel pain. The foot contains multiple small joints that need to work together as you walk, run and move.
Depending on your individual presentation, techniques such as gentle mobilisation of the midfoot, soft tissue work and stretching may help improve movement and reduce discomfort. Encouraging movement through the foot can help the body adapt to the demands being placed on it and find a more comfortable way of moving.
This can be particularly useful alongside exercises and gradual changes in activity, helping you build confidence in using your foot again rather than simply avoiding movements that cause discomfort.
The takeaway
The right shoes can make a difference when you are experiencing plantar heel pain, but they are not a complete solution.
Comfortable footwear, sensible changes to activity and gradually building the capacity of your feet and lower legs can all form part of a successful recovery.
Clinic locations
Looking for appointment information? Cameron Hayward Osteopathy offers appointments at The Cedars Practice in Caterham and with Newhill Osteopathy in Horley.
Find clinic details, directions and contact options for osteopathy in Caterham or osteopathy in Horley.