Fall Guide to Preventing and Treating Heel Pain & Plantar Fasciitis
Fall Guide to Preventing Heel Pain and Plantar Fasciitis
As autumn settles in, seasonal changes in activity levels, colder temperatures, and the strain from outdoor fall activities can lead to heel pain or plantar fasciitis flare-ups. Dr. Ho-Ellsworth and our team at Align Foot & Ankle see an increase in heel pain during this season, and we’re here to provide guidance and care to keep you comfortable.
Why Heel Pain Increases in Fall
Several seasonal factors can contribute to heel pain as temperatures drop:
- Cooler Temperatures Cause Muscle Tightness
Colder temperatures can make muscles and tendons tighten, including the plantar fascia—a thick band of tissue running along the bottom of your foot. When the plantar fascia tightens, it’s more likely to become inflamed, leading to heel pain. - Increased Outdoor Activities on Hard Surfaces
Fall is a season for activities like leaf-raking, hiking, and other outdoor excursions, often on harder or uneven ground. These activities can increase strain on the feet, leading to plantar fasciitis symptoms.
Tips to Prevent Heel Pain This Fall
To avoid heel pain this season, Dr. Ho-Ellsworth recommends these steps:
- Wear Supportive Footwear
Wear Supportive Footwear
Based on your foot evaluation and analysis, Dr. Ho-Ellsworth will recommend the appropriate shoes for your foot type. Look for footwear that provides cushioning, arch support, and stability. Custom orthotics from Align Foot & Ankle can further relieve plantar fascia pressure, helping you stay comfortable all season long. - Stay Active with Low-Impact Exercise
Regular, low-impact activities such as walking and stretching exercises help maintain flexibility and strength in your feet and ankles, supporting long-term foot health. - Stretch Daily
Incorporating daily stretching helps maintain flexibility in the muscles and tendons, preventing tightness that leads to heel pain. Dr. Ho-Ellsworth suggests these effective stretches:- Plantar Fascia Stretch: Sit with one leg crossed over the other, hold your toes, and gently pull them toward you to stretch the arch of your foot.
- Calf Stretch: Stand facing a wall, place one foot behind you, and bend your front knee to feel a stretch in the back leg’s calf muscle. Repeat on the opposite side.
- Soleus (Lower Calf) Stretch: Stand with both knees slightly bent, place one foot behind the other, and lean forward gently. This stretch targets the lower calf, supporting heel and ankle flexibility.
- Warm Up Before Outdoor Activities
Warming up your feet and ankles with a brisk walk or gentle movement can help prevent stiffness and reduce the likelihood of injury. - Address Pain Early
If you start noticing heel pain, contact Align Foot & Ankle for a consultation. Addressing pain early with Dr. Ho-Ellsworth can prevent it from becoming more severe and may lead to faster recovery.
Advanced Treatment Options for Heel Pain at Align Foot & Ankle
If heel pain persists, we offer advanced treatments to provide long-lasting relief and keep you active this fall:
- Custom Orthotics
Custom orthotics offer tailored support, reducing stress on the plantar fascia and providing comfort for prolonged walking or standing. We use advanced 3D scanning and gait analysis to create orthotics designed specifically for your needs. - Class IV Remy Laser Therapy
Class IV Remy Laser Therapy offers effective pain relief by targeting inflammation deep within the tissues. This powerful laser therapy promotes faster healing and is ideal for patients with chronic heel pain. - Regenerative Injections
Dr. Ho-Ellsworth provides regenerative treatments such as injectable tissue allograft which harnesses your bodies full potential to repair damaged tissue. It can reduce inflammation, support healing, and provide lasting relief for heel pain. - MLS / Remy Class IV Laser Therapy
MLS Laser Therapy uses targeted light energy to relieve inflammation and stimulate tissue repair. It’s a non-invasive option with many patients experiencing improvement after just a few sessions. - Stretching and Strengthening Programs
We work with patients to develop personalized stretching and strengthening routines that support heel and ankle health. These exercises target the plantar fascia and calf muscles to reduce stress on the heel and prevent further injury.
When to See Dr. Ho-Ellsworth for Heel Pain
If heel pain limits your ability to enjoy fall activities, contact us for expert care. Dr. Ho-Ellsworth and the Align Foot & Ankle team are dedicated to finding the best treatment plan to get you moving comfortably.
Don’t let heel pain interfere with your fall! Reach out to Align Foot & Ankle today to schedule an appointment and explore our range of personalized treatments for lasting relief.
Contact Align Foot & Ankle
- Phone: 512-882-4911
- Location: 1600 W 1600 W 38th St #408, Austin, TX 78731
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