For many enthusiasts, jogging is not just a form of exercise but an integral part of their lifestyle—a time to clear minds, challenge limits, and stay physically fit. However, persistent heel pain caused by plantar fasciitis, AKA jogger’s heel, can turn this enjoyable activity into a painful ordeal. This condition, characterised by inflammation of the plantar fascia1—the thick band of tissue connecting the heel bone to the toes—can affect anyone, from seasoned marathoners to casual joggers, impeding their fitness journey.
In such situations, addressing this condition with the help of a physiotherapist is extremely important for early detection can prevent further complications and timely intervention will promote faster recovery.
Identifying the Cause of the Pain
One of the primary steps in treating plantar fasciitis is identifying its root cause. A physiotherapist plays a crucial role here, as they possess the expertise to analyse the anatomy of the foot and lower limb. Often, the pain stems from overstraining the plantar fascia due to underlying issues like poor ankle stability, inadequate hip control, or weak core stability. These factors can lead to repetitive stress and strain on the plantar fascia, resulting in the characteristic heel pain experienced by joggers.
Physiotherapists will conduct a thorough assessment, including gait analysis and muscle strength testing, to pinpoint the specific factors contributing to plantar fasciitis in each individual. This personalised approach ensures that the treatment designed targets the root cause, leading to more effective and longer-lasting results.
Thereafter, the physiotherapist may recommend a variety of techniques to effectively treat a jogger’s heel, including:
1. Trigger Point Release
Trigger points, or localised areas of muscle tension and pain, are common in individuals with plantar fasciitis. To relieve this tension and pain, the physiotherapist will employ trigger point release techniques by applying targeted pressure to these points2. They would either use manual techniques or tools like massage balls to effectively release tight muscles in the foot and calf.
Apart from providing immediate pain relief, this massage therapy technique also promotes relaxation and improved flexibility in the affected muscles. Patients often experience reduced stiffness and increased range of motion, allowing them to engage in activities like jogging with greater comfort.
2. Myofascial Release
The fascia, a connective tissue that surrounds muscles and organs, plays a role in maintaining structural integrity and movement efficiency. In individuals with plantar fasciitis, tightness and restrictions in the fascia can exacerbate pain and limit mobility. Physiotherapy techniques, such as myofascial release, target these restrictions to promote healing and restore optimal function.
During the session, the physiotherapist will use hands-on techniques such as gentle stretching and sustained pressure to release tension in the fascia of the foot and lower leg. This helps improve tissue flexibility, reduce inflammation, and enhance circulation to the affected area. Over time, regular myofascial release sessions can contribute significantly to resolving plantar fasciitis and preventing its recurrence.
3. Stretching and Strengthening Exercises
Incorporating specific stretches and strengthening exercises also plays a part in managing plantar fasciitis and supports long-term recovery3. A physiotherapist will guide you through tailored stretching routines and self-massage techniques that can alleviate discomfort and promote healing. These exercises include:
- Wall Calf Stretch: Stand facing a wall, with one foot forward and the other back. Keep both heels flat on the ground and lean forward, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 20-30 seconds, then switch legs.
- Benefits: This stretch improves calf flexibility, reducing tension on the plantar fascia.
- Self-Massage of Calf Muscles: Use a massage ball or foam roller to apply gentle pressure along the calf muscles. Roll slowly from the knee to the ankle, focusing on any tight areas.
- Benefits: This technique helps release muscle tension, improves circulation, and enhances flexibility in the calf, supporting the foot’s function.
- Toe Curls: Sit in a chair with your feet flat on the floor. Attempt to curl your toes to pick up a small towel or marbles.
- Benefits: This exercise strengthens the intrinsic muscles of the foot, promoting better arch support and stability.
If you are suffering from a jogger’s heel and want a life of pain-free movement, schedule a consultation with our team of skilled physiotherapists at The Movement Laboratory. Our team adopts a holistic approach which involves identifying root causes, employing targeted techniques, and providing personalised care, helping you unlock your true potential for a vibrant, active lifestyle.
Contact us today to know more!
References
- Johnson, R. E., Haas, K., Lindow, K., & Shields, R. (2014). Plantar fasciitis: what is the diagnosis and treatment?. Orthopaedic nursing, 33(4). https://doi.org/10.1097/NOR.0000000000000063
- Juchli, L. (2021). Effectiveness of Massage Including Proximal Trigger Point Release for Plantar Fasciitis: A Case Report. International Journal of Therapeutic Massage & Bodywork, 14(2), 22-29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133876/
- Davis, H. L., Alabed, S., & Ainsley Chico, T. J. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. BMJ Open Sport — Exercise Medicine, 6(1). https://doi.org/10.1136/bmjsem-2019-000614