Heel pain is a common condition characterized by pain and discomfort in the heel area. It can affect individuals of all ages and is often caused by various factors, including mechanical issues, overuse injuries, and certain medical conditions.
Common Heel Pain Causes
The most common cause of heel pain is plantar fasciitis, which occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated. This condition often results from repetitive strain or excessive tension on the plantar fascia, leading to pain and stiffness in the heel, particularly in the morning or after periods of rest.
Other potential causes of heel pain include Achilles tendinitis, which involves inflammation of the Achilles tendon at the back of the heel, and heel spurs, which are bony growths that develop on the underside of the heel bone.
Heel Pain Treatments in Albuquerque
Treatment for heel pain typically involves a combination of conservative measures aimed at relieving pain, reducing inflammation, and promoting healing. These may include:
- RICE- Avoiding or minimizing activities that worsen the pain, and incorporating rest periods to allow the affected area to heal.
- Ice therapy- Applying ice packs to the heel area to alleviate pain and reduce inflammation.
- Medication- Over-the-counter medications like ibuprofen can help alleviate pain and reduce inflammation.
- Stretching- Performing specific stretching exercises that target the calf muscles and the plantar fascia to improve flexibility and reduce tension.
- Orthotics- Using shoe inserts or custom orthotics to provide support, correct foot alignment, and reduce stress on the heel.
- Proper footwear- Wearing well-fitting shoes with adequate arch support and cushioning.
- Braces- Using splints or braces that keep the foot in a stretched position during sleep to alleviate morning heel pain.
- Extracorporeal shockwave therapy (ESWT)- This non-invasive treatment involves delivering shockwaves to the affected area to stimulate healing and alleviate pain.
KT Tape for Plantar Fasciitis Video Summary
In most cases, heel pain can be effectively managed and resolved with appropriate treatment and self-care measures. However, it's important to consult a healthcare professional for an accurate diagnosis and tailored treatment plan, as the specific approach may vary depending on the underlying cause and individual circumstances.
This is where you have pain located on the underside of the heel, or arch of the foot. This may be caused by shortening, tightening, or inflammation of the connective tissue bands under the foot. This may be due from over training, poor fitting or worn shoes, weight gain, over pronation, or abnormal foot structure. KT Tape helps treat this condition by offering support, and resting the tissues.
For this application We're going to cross our foot and ankle over our other knee, and we're going to place the ankle in an up position, and same with the toes. We're going to go into extension like this. Okay, we're going to take our first full strip, and we're going to twist and tear the paper backing to create an anchor point. We're going to place this just behind the toes, and we're applying this with absolutely no stretch on that piece of the tape. We're going to make sure our toes stay in as much extension as we can hold. As we peel the paper off, we're going to apply this with fifty percent stretch, So if you stretch out a hundred percent and back halfway off, We're going to apply this now to the bottom of the heel, and then up and around the backside of the heel along the achilles tendon.
For the last part of this we're going to apply that last bit of anchor with no stretch. Okay, we're going to tap that bowstring of tape down to the bottom of the foot, and then rub that on really well so that it creates a little friction and heat, and adheres to the skin. Okay for our next piece, We're going to take and tear and again create an anchor point, by twisting the paper backing and tearing that off. Okay, we need to measure this piece by going to the opposite or outside part of the foot just in front of the heel, going up underneath the heel, and applying that anchor down with no stretch whatsoever. Okay, now we can peel that paper backing off. We're going to lay this tape down to about where that ankle bone juts out. And then from there we're now going to apply a bit of stretch nice and evenly throughout the tape. With about eighty percent stretch, we're going around the heel, and then applying the opposite side with absolutely no stretch, so the end of that tape has no stretch on it. Okay, I'm going to give that a good rub to create some friction, some heat, to get it to adhere to the skin well.
We're going to take our last full strip, again twisting and tearing the paper backing. This time we're going to apply this just behind, and on a slightly steeper angle than that first piece. Applying that anchor with absolutely no stretch on the tape and peeling that paper backing off. From here we're going to apply eighty percent stretch, just once we get below the ankle and around the foot underneath the arch. We apply the anchor end with absolutely no stretch. Now from here we're just going to have to apply some really good friction as the ankle moves around quite a bit. This creates some heat and good adhesion to the skin. That looks great.
- Plantar fasciitis is characterized by pain in the underside of the heel or arch of the foot, caused by factors like connective tissue issues, overtraining, poor footwear, weight gain, overpronation, or abnormal foot structure.
- KT Tape can help treat plantar fasciitis by providing support and resting the tissues.
- The application involves crossing the foot and ankle over the opposite knee, with the ankle and toes in an upward position.
- KT Tape is applied with no stretch at the anchor points, 50% stretch on the bottom of the heel and achilles tendon, and 80% stretch around the heel and underneath the arch.
- Proper friction and heat should be generated by rubbing the tape on the foot to ensure good adhesion to the skin. Additional tips include cleaning the skin before application, avoiding tape rolling by wearing socks while sleeping, and considering complementary treatments like stretching, massage, and anti-inflammatory medications if needed.