Heel Pain: It may not be Plantar Fasciitis

Heel Pain: It may not be Plantar Fasciitis

Heel pain affects approximately 10% of the US population, resulting in 1 million medical visits per year for treatment. Plantar fasciitis is typically the diagnosis the patient receives during the medical visit; however, plantar fasciitis is only one potential cause of heel pain.  The plantar fascia is a strong, dense strip of tissue that runs from the heel to the ball of the foot.  Its sole job is to support the arch of the foot.

It is easy to see how the plantar fascia may be causing all this pain as the foot impacts the ground when you think about how often the full weight of the body is concentrated on the plantar fascia.  This forces it to stretch as the arch of the foot flattens from the full weight of the body, possibly leading too stress where the plantar fascia attaches at the heel bone.  If this keeps up, the result can be pain caused by small tears of the fascia.

If it is not the plantar fascia then what else could be causing my heel pain?

– Calf muscle weakness (muscles on the back of the lower leg) can result in referred pain directly to the heel.  We see this after someone has changed/added a workout program or modified the type of shoes they wear.  This adds additional stress to the calf muscles that they may not have been ready for and lead small areas of irritation in the muscles.

– Calf muscle tightness – this causes the connective tissue surrounding the muscle to pull harder on the Achilles tendon leading to tightness at the heel, possibly resulting in the pain you’re feeling.

– Sciatic nerve irritation – the nerve that runs from the low back through the hip and down the leg to the foot can get tight or pinched not allowing the nerve to move easily as you walk.  This can lead to irritation of the nerve causing pain that is located at the heel.  This is very common for anyone with any history of low back pain or hip pain.

– Poor Posture – if you sit slumped forward most of the day the muscles and structures from the back of your neck, upper back, lower back, and hips can get tight and shortened, consequently pulling on the heel.

– Weakness of the muscles around the hip can cause muscles in the leg to shorten to help stabilize, consequently pulling on the heel.

Why is this so confusing?

It may be hard for you to pinpoint the cause of heel pain yourself because the symptoms are the same for all of the above listed causes.  No matter what the cause, you will experience pain on or around the heel when weight is placed on the foot.  This is usually worse in the morning, especially with the first few steps after getting out of bed.  In most cases, there is no pain at night, but this is not a rule as many of our patients report increased pain at night.  Pain of typical plantar fasciitis is typically believed to decrease over the course of the day as the tissue warms up; however, our patients have also reported increased discomfort as the day progresses, leading us investigate other areas as the source or cause.  Additionally, prolonged standing, walking, or getting up after long periods of sitting are commonly reported with all of the above causes.  Again, the reports can be as varied as the potential causes.

Activities that make the pain worse:

– Excessive running or jumping
– Changing physical activity (especially for athletes)
– High arches, flat feet, abnormal gait
– Wearing improper shoes while walking or running

The Steps to Relieve Heel Pain

In most cases, heel pain does not require surgery and can be treated conservatively, but the first step is to obtain an evaluation by your physical therapist who can help pin point the actual cause of the pain that’s specific to you.  It is important to not treat the symptom of heel pain, but to isolate and treat the cause.

Your physical therapist may then recommend treatment or referral to a doctor or podiatrist, depending on the needs of your particular condition.  In extremely painful conditions, your doctor may prescribe anti-inflammatory medications and should refer you to physical therapy.

Most people with heel pain get better with physical therapy, but don’t wait.  The longer you “live” with the pain the longer it may take to get rid of it as your body adapts.  Most acute cases (less than 30 days) can get better within 6-8 sessions.  Additionally, therapy should include activities that directly address the cause of your heel pain and are designed to include you in the healing process, so your participation is critical.

Breakthrough Treatment: Synergy Physical Therapy & Wellness and Wellness implements a revolutionary treatment that offers immediate heel pain relief using, no needles, no drugs, no manipulations and no surgery! This heel pain treatment is so cutting edge, you will not find this anywhere else in Southern Colorado!

As we age, maintaining health and independence becomes a top priority. Strength training, a type of resistance exercise often overshadowed by cardio or flexibility exercises, is a cornerstone of healthy aging. Whether you’re in your 30s or 80s, incorporating strength training into your routine can help you live a longer, more vibrant life. Here’s why everyone needs to embrace strength training and how to overcome common barriers to getting started.

1. Avoiding Frailty

Frailty, marked by reduced strength, endurance, and physical function, is a growing concern with age. According to the National Institute on Aging, frailty increases the risk of falls, disability, and hospitalization. For women, who face a higher risk of osteoporosis, frailty can also lead to fractures with prolonged recovery. Strength training combats frailty by building muscle mass and bone density. 

A 2021 study in the Journal of Clinical Medicine found that resistance training significantly improved muscle strength and reduced frailty markers in older adults. For women, this is especially critical, as stronger muscles and bones reduce the risk of osteoporotic fractures. Exercises like weightlifting, bodyweight workouts, or resistance bands enhance physical resilience, making daily tasks like carrying groceries or climbing stairs safer and easier.

(Want to know more about osteoporosis and PT’s role in it’s prevention and treatment? Check out our previous article for more information: Osteoporosis, Osteopenia, and Physical Therapy

2. Staying Able to Do the Things You Love

Strength training ensures you can keep enjoying activities like gardening, hiking, or playing with grandkids. According to an article in Harvard Health Publishing, muscle strength can begin to decline by about 1-2% per year after age 35 due to sarcopenia, also known as age-related muscle loss. This muscle loss accelerates as our bodies age. This loss can limit your ability to perform daily tasks or pursue hobbies, particularly for women who may experience accelerated muscle loss during menopause due to declining estrogen levels. 

Regular strength training preserves functional capacity, and benefits multiple domains of health. A  2019 study published in Frontiers in Physiology showed that resistance exercise not only improved musculoskeletal health, but also helped patients manage chronic conditions like cardiovascular disease and diabetes (Mcleod et al., 2019). Older adults who participated consistently in resistance strength exercise maintained better mobility, overall health, and independence than those who did not. Additionally, the same study found that those using light weight or only body weight while strength training was just as effective as heavy weights (McLeod et al., 2019). The most important factor of strength training for healthy aging is finding a routine that is suited to your body and your ability. A consultation with a physical therapist can help you find the right routine and guide you through proper exercise form to ensure your exercise is preventing injury, not causing it.  Strength training empowers you to stay active, healthy, and independent.

3. More Muscle Mass Equals Improved Blood Sugar Control

Building muscle isn’t just about strength—it’s about metabolic health. Muscle tissue helps regulate blood sugar by improving insulin sensitivity, which is vital for preventing or managing type 2 diabetes, a condition more prevalent with age (Mcleod et al., 2019). Increased muscle mass enhances glucose uptake, reducing blood sugar spikes. This is particularly important for women, who may face increased risks for diabetes complications. Researchers have found that  resistance training improved glycemic control in older adults with type 2 diabetes (Mcleod et al., 2019). In their review of resistance exercise and blood sugar management, resistance exercise performed for 8 weeks resulted in clinical improvements in A1C management and improvements in insulin resistance. These findings are relevant not just to individuals living with diabetes, but also those with insulin resistance, metabolic disorders, or a family history of diabetes. More muscle mass means greater glucose storage capacity, supporting overall metabolic health. Even moderate strength training, like lifting weights twice a week, can make a significant difference.

Common Barriers to Starting Strength Training

Despite its benefits, many hesitate to start strength training. Here are common barriers and solutions:

  • Lack of Knowledge: Many feel intimidated by unfamiliar exercises. 
    • Solution: Start with simple bodyweight moves like squats or push-ups. Online resources from the American Council on Exercise (ACE) offer free beginner guides, or consult a certified personal trainer for a tailored program.
  • Fear of Injury: Older adults, especially women with lower bone density, may worry about getting hurt. 
    • Solution: Begin with low weights or resistance bands under professional guidance. A 2018 study in Journal of Strength and Conditioning Research confirms supervised strength training is safe and effective for all ages when done correctly.
  • Time Constraints: Busy schedules can make exercise feel daunting. 
    • Solution: Short, 20-minute strength workouts 2-3 times per week still deliver impactful benefits, per American College of Sports Medicine guidelines.
  • Gym Intimidation: Gyms can feel overwhelming for beginners. 
    • Solution: Try home workouts with minimal equipment or join small group classes for older adults, which foster a supportive environment. Women-only classes can also provide a comfortable starting point.

Getting Started with Strength Training

To reap the benefits, aim for 3 sessions per week. Focus on compound movements—exercises that work multiple muscle groups at once, like squats, deadlifts, lunges, assisted pull-ups, and pushing-pressing motions. These maximize efficiency and functional strength. Start with light weights, resistance bands, or bodyweight exercises, gradually increasing intensity.

Safety Tip: Deadlifts, a powerful and functional movement, we commonly integrate this into out-patient rehabilitation strategy, but it does require proper technique to avoid injury. Begin with no weight, using a broomstick or similar tool to master form under a skilled coach’s guidance before adding weight. This is especially important to protect against lower back strain or injury.

Always consult a healthcare provider before starting a new exercise program, especially if you have chronic conditions like osteoporosis, chronic low back pain or shoulder problems. If you do struggle with any of these, one of our physical therapists can design a program tailored to your needs, and we’re here to support you every step of the way. If you are free from chronic conditions or pain a skilled coach or trainer can also be a great fit to get you started safely.

Strength training isn’t just for bodybuilders—it’s for everyone who values aging gracefully, staying active, and feeling their best. By building strength now, you’re investing in a healthier, more independent future.

References:

Harvard Health. (2023, February 14). Age and muscle loss. https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss

Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance Exercise training as a primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00645

Talar, K., Hernández-Belmonte, A., Vetrovsky, T., Steffl, M., Kałamacka, E., & Courel-Ibáñez, J. (2021). Benefits of Resistance training in Early and late Stages of Frailty and sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Journal of Clinical Medicine, 10(8), 1630. https://doi.org/10.3390/jcm10081630

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