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Heel pain is a common issue that can disrupt your daily activities and hinder your ability to stay active. Understanding the causes and solutions for heel pain is crucial for effective management and recovery. Whether you’re an avid runner, a gymnast, or someone experiencing discomfort when resting, this guide will provide the insights you need.

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At Releaseology, I use a blend of different techniques to find the root cause of your heel pain without any imaging and make lasting change. If you're looking for help with heel pain, choose a Releaseology Session​

Causes and Solutions

Heel Pain

Common Causes of Heel Pain

  1. Plantar Fasciitis: This is the most common cause of heel pain, but often misdiagnosed. It occurs when the plantar fascia, a thick band of tissue running along the bottom of your foot, becomes inflamed.

  2. Achilles Tendinitis: Pain at the back of the heel, or posterior heel pain, may be due to inflammation of the Achilles tendon. This condition is often aggravated by activities like running or gymnastics.

  3. Heel Spurs: These are calcium deposits that cause a bony protrusion on the underside of the heel, leading to throbbing pain or discomfort after prolonged activity.

  4. Stress Fractures: Common in athletes, stress fractures can cause sharp or throbbing pain in specific heel pain locations.

  5. Tarsal Tunnel Syndrome: A condition where the posterior tibial nerve is compressed, leading to heel pain that may radiate up the leg.

  6. Sever’s Disease: This is a common cause of heel pain in young athletes, particularly those involved in gymnastics or running, due to growth plate inflammation.

  7. Heel Bursitis: Inflammation of the bursa (a fluid-filled sac) can lead to heel pain when resting or during activity.

Heel Pain Symptoms

​I can help with the following, but some of them may need to be referred out to a medical doctor or DO

  • Heel pain both feet or localized to one side (e.g., heel pain left side).

  • Discomfort that worsens after running or prolonged standing.

  • Pain in the morning that eases after walking but may return later in the day.

  • Heel pain going up the leg or radiating to other areas.

  • Persistent throbbing, aching, or sharp pain.

  • Pain on the side of the heel or in specific heel pain locations.

Effective Solutions for Heel Pain

Stretches and Exercises

  • Calf Stretches: Stand facing a wall with one foot forward and the other back (like you're in a lunge). Keep your back leg straight and lean into the wall to stretch the calf. You can also have your heels off the back end of a curb or step (heel should be below the height of your toes) to allow for a an effective and deep stretch

  • Plantar Fascia Stretch: Sit down and place your affected foot across your opposite thigh. Use your hand to pull your toes back gently.

  • Rolling Over a Tennis Ball: You can use a tennis ball or frozen water bottle to roll your foot over

  • Strengthening Exercises: Include toe curls, heel raises, and balance exercises to strengthen the muscles around your foot and ankle.

Taping and Support

  • Heel Pain Taping: Kinesiology tape can provide support and reduce strain on affected areas.

  • Orthotics: Custom shoe inserts can help distribute pressure evenly and alleviate heel pain symptoms.

Lifestyle Modifications

  • Rest and avoid high-impact activities like running or gymnastics until pain subsides.

  • Apply ice to reduce inflammation.

  • Choose supportive footwear with cushioning and arch support.

Professional Treatments

  • Manual Therapy: Techniques such as myofascial release and dry needling can address muscle tightness and improve mobility. Both of these I can do and have been super effective in treating my patients with heel pain

  • Dolphin Neurostim MPS: Using DC current rather than the popular AC current that TENS units use, this works at the currency of your heart and nervous system to relax acupressure points 

  • Neurokinetic Therapy (NKT): Will find where the root cause of your heel pain is coming from, where the imbalances lie that caused your heel pain to begin with

  • Physical Therapy: Tailored exercises and treatments to reduce pain and prevent recurrence.

  • Cupping or Taping: These methods can relieve tension and promote healing

Why Releaseology in Tempe, Arizona Can Help

At Releaseology, I take a unique, hands-on approach to finding and treating the root cause of your heel pain. My customized treatments include neurokinetic therapy, dry needling, myofascial release, and cupping to provide immediate and lasting relief. Unlike traditional approaches, I focus on optimizing your body’s natural movement patterns and reducing dysfunction in as few sessions as possible.

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I often look at structures that many other clinicians overlook, such as the nervous system, your jaw, pelvic floor, eyes, diaphragm, scar tissue or even a muscle that you don't feel like there's an "issue."

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If you’re ready to say goodbye to heel pain and reclaim your active lifestyle, book your session with Releaseology today. I'm here to help you move better and feel better

Vagus Nerve Services

Book Your Service Here

Book a 60-minute Releaseology session, a 90-minute Releaseology Session or the NKT/Vagus Nerve Combo this includes assessment of the root cause of your complaint as well as any treatment techniques that I have in my toolkit. Please reach out with any questions by texting Sara at 480-712-0699 and e-mailing: sara@releaseology.com or you can book a free consult with me to discuss.

Please Note: Some links on my site are affiliate links, which means that I collect a small portion of your sale, at no extra cost to you. This helps with the cost of running a website, providing services, etc.

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