Pain in the back of the foot (also called talalgia) can have various origins:
- A traumatic origin : a bad reception at a jump, an excess of sport, a stress fracture, sciatica, a poorly treated sprain …
- An inflammatory origin : Achilles tendonitis, plantar fasciitis.
- A rheumatic origin : ankylosing spondylitis or rheumatoid arthritis.
- The other reasons : bone growth or “heel spur” in reaction to over-solicitation, Sever’s disease (which can affect 8-15 year olds practicing endurance impact sports), skin condition, overweight, flat or hollow feet, frequent wearing worn shoes or high heels …
What the physiotherapist can do to relieve
• Following a trauma (fall …): application of a cold pack for 20 minutes every hour to stop the pain.
• In case of Achilles heel tendinitis: draining massages performed by the practitioner, shock waves, work on the mobility of the “fascia” by means of hooks.
Muscle strengthening and flexibility exercises to be carried out according to the Stanish rehabilitation protocol: on a stair step, holding yourself (handrail), climb on your tiptoes then gently lower the painful heel into the “void” ‘to feel the stretching of the muscles. Hold the position for a few seconds then raise the heels to the initial position. Repeat three times.
• In case of plantar fasciitis: to soften and strengthen the muscles and fascia in order to relieve the tension on the heel, take a tennis ball or, secondly, a golf ball, standing or sitting (if it is too painful), place it under the arch and roll it, resting your weight (or part) on it, for 1 to 2 minutes, morning and evening.
What the chiropractor can do to provide relief
• In case of plantar fasciitis or heel spur: “We manipulate the joints of the foot and ankle to restore mobility and remove tension from fascia and muscles. We also provide postural and hygiene advice such as walking barefoot on different surfaces. And exercises to do at home to stimulate the arch, “says Audrey Yargui, chiropractor. Here are two to practice daily:
- Sit on a chair, extend the painful leg by resting the heel on the floor. Flex the ankle to pull the toes towards you. Hold this position for 15 to 30 seconds. Repeat this exercise 2-4 times.
- Place a cup and marbles on the ground. Standing or sitting down, try to grab the balls with your toes and put them in the cup. “It stimulates the muscles of the arch of the foot,” explains the chiropractor.
• In case of sciatica: depending on the cause, the chiropractor will adapt the session (spinal adjustment, pelvis and / or lower limbs) and the exercises (front lunge to stretch the posterior neuromuscular chain of the leg).
What the podiatrist can do to provide relief
• If the heel pain is related to a dermatological condition: the podiatrist will treat your skin condition with liquid nitrogen to remove a wart, hydrocolloid dressings to heal blisters and protect against friction, a moisturizer against cracks …
• If it is of mechanical origin: hollow or flat feet, feet and knees in valgus or varus, the podiatrist analyzes your postural pattern and can offer corrective orthopedic insoles (with recessed part and / or absorbent foam) to harmonize the constraints and loads, to wear at least 3 months .
Read also :
- Plantar fasciitis: 5 tips to relieve it
- Doctor, my feet hurt
- 5 things your feet say about your health