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Heel pain cramping your quarantine? How COVID can make it worse.

Updated: Apr 21, 2020

Heel pain can be miserable. Though heel pain can have many causes one of the most common is a problem called Plantar Fasciitis. Plantar fasciitis is the inflammation of a band of tissue (aka the plantar fascia) the runs along the bottom of your foot. There are several things that most of us are doing right now that can be contributing to heel pain.

Spending more time sitting down?

Despite everyone’s best efforts most of us are…. whether your sitting at a desk all day or on the couch binge watching your favorite shows spending long periods with your knees flexed and feet slightly pointed down can cause your calve muscles to shorten. This can contribute to heel pain.

Weight gain?

Overeating? Stress Eating? Resisting snacks and alcohol can be particularly difficult right now, afterall we are cooped up at home with easy access to the fridge. Being overweight can make heel pain worse.

Is your new quarantine past time walking or running?

Like many of us out there being quarantined has meant new found hobbies and exercise to pass the time and to stay healthy. With gyms all closed and let’s face it not much else to do many of us have turned to daily walks and runs. Doing too much too soon however can be a recipe for disaster. Staying healthy with walks or runs seems like a great idea until heel pain strikes.

Plantar fasciitis symptoms can include pain in the heel or along the bottom of the foot, pain that is worst when you first stand up and swelling of the heel or bottom of the foot.

Here are some things that may help:

  1. STRETCH, STRETCH STRETCH. Stretch your calves and hamstrings. Watch the video below for some helpful stretching tips from our friends at Breakthru therapy.

2. Wear supportive shoes. Avoid going barefoot.

3. Massage your heels and arches. Try rolling a frozen water bottle ball under them.

If your heel pain lasts more than a few days you should consider reaching out to your local foot and ankle physician. Heel pain can have many other causes like stress fractures, cysts and tendonitis so it is important to be examined by a doctor who can distinguish between them. An evaluation typically includes an xray and physical exam. Occasionally other modalities such as ultrasound or MRI as required.

For more questions or to request an appointment visit us at or dial 609-714-3434.

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