9 Ways to Treat Heel Pain and Strengthen Foot Muscles

Plantar fasciitis (heel pain due to inflamed plantar fascia) is a common condition found in middle-aged men and women. If left untreated for a long time, it will induce bone spurs in the feet.

Dr. Chen Chaolong, the director of We Care Traditional Chinese Medicine Clinic in Taiwan, dispels myths and provides a solution to plantar fasciitis, and sports coach Tong Wai-hung provides a range of exercises to relieve plantar fasciitis.

In traditional Chinese medicine (TCM), plantar fasciitis (PF) is regarded as a type of pain or numbness of the heel caused by “cold” or “dampness” and is generally found to be related to bone spurs on the bottom of the foot.

According to TCM theory, many diseases are believed to be caused by forces in our environment. These forces are referred to as the six external pathogenic influences, categorized as wind, cold, heat, dryness, dampness, and summer heat.

In TCM, the kidneys govern the bones and the marrow, and most PF sufferers also suffer from kidney deficiency, so TCM treats the condition by replenishing the kidney.

4 Types of People Prone to Plantar Fasciitis

Dr. Chen named four groups of people most likely to suffer from plantar fasciitis:

1. As people get old, the fat on the soles of the feet becomes thinner, the flexibility of the plantar fascia is reduced, and the muscle strength of the soles is lost, which are all causes of plantar fasciitis.
2. People who are overweight: excessive body weight on the soles.
3. People who stand for a long time: bearing body weight for a long time will lead to increased pressure on the plantar fascia.
4. People who walk a lot: excessive walking increases the burden on the plantar fascia.

Avoid Cold Food and Sugar; Nourish the Kidneys

The treatment of plantar fasciitis should start with tonifying the kidney. The main herbal remedies are Liuwei Dihuang, Bawei Dihuang, Zhibai Dihuangs, Zuogui, Yougui Pills, Duhuo Jishen Decoction, and so on, which invigorate the blood and remove stagnation. Suitable foods such as black beans and Polygonum multiflorum (Chinese knotweed) are the best.

Dr. Chen pointed out that compared with food therapy, food restriction is more important and that there are two main types of food to avoid:
1. Cold food which resists absorption and slows down the metabolism.
2. Sweets especially processed sugar, can cause inflammation in the body and are the least suitable food for patients already suffering from inflamed plantar fascia.

A Useful Sitting Pose

Japanese-style sitting pose. (Courtesy of Amber Health)

For patients with plantar fasciitis who feel pain when getting out of bed in the morning, Dr. Chen recommends an effective “Japanese-style Vajrasana” kneeling sitting pose.

He explained; “the plantar fascia is inflamed once it is stretched for a long time; the tibialis anterior muscle tightens this plantar fascia. The reverse sitting posture of pressing the instep can stretch and relax the tibial anterior muscle that is too tight.”

The best practice is to sit for three to five minutes every hour. If you do not have time, sit at least two to three times a day.

Dr. Chen also cautioned that if you use shockwave devices that are available on the market or do exercises to relax the calf and Achilles tendon, it is also best to increase the stretching and relaxing exercises for the anterior tibial muscles to effectively relieve the pain in the plantar fascia.

9 Stretching Movements

Sports coach Tong Wai-hung has designed a set of daily plantar fascia health care exercises for people with flat feet and weak plantar fascia. The exercises include four stages: increasing range of motion, training range of control, enhancing muscle strength, and stretching and relaxing muscles.

To increase the range of motion and relax the adhesive fascia and tight muscles, each movement should last for five seconds and be completed twice on each foot.

Relax the metatarsal bones to relieve plantar fasciitis. (Courtesy of Amber Health)

Relax the tarsus to relieve plantar fasciitis. (Courtesy of Amber Health)

Movement 1: Relax the metatarsal bones, and relax each metatarsal bone upwards and downwards.

Movement 2: Relax the tarsus; both hands hold the soles of the feet and move the fingers inwards and outwards.

Movement 3: Relax the calcaneus, hold the calcaneus, and turn the calcaneus clockwise and counter-clockwise.

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Training Range of Control

In order to use your strength properly, you need to have a degree of control. Hold each movement for five seconds, and repeat twice with each foot.

Movement 4: Toe Control

1. Bend all the toes upwards
2. Bend big toe downwards, four toes upwards
3. Bend four toes downwards, big toe upwards

Movement 5: Ankle Control

1. Bend toes downwards, instep downwards
2. Bend toes upwards, instep upwards
3. Bend toes upwards, instep downwards
4. Bend toes downwards, instep upwards

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Enhancing muscle strength

In isometric training, such as static and dynamic isometric training, each movement lasts 20 seconds, twice for each foot.

Movement 6: Stepping on the Towel

1. Step your feet on the towel, knees, and toes in the same direction.
2. Bend the toes down with strength and pull the towel outwards with your hands.

Tip: The aim is to strengthen the muscles on the sole, as well as the muscles on the back of the calf.

Movement 7: Grab the Towel

1. Step on the towel with the soles of your feet
2. Press the toes on the ground first, then bend them inwards; repeat 12 times.

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Stretching and Relaxing Muscle Stretch

Stretch and relax the soles and the tibialis anterior muscles: each movement lasts for 30 seconds, twice for each foot.

Stretching the hamstring. (Courtesy of Amber Health)

Movement 8: Stretching the Hamstring

1. Place the towel underneath the forefoot and hold the towel with both hands.
2. Bend your legs, lie down, and then straighten your legs slowly.
3. Pull the towel and move the leg toward the head, stop at the position where you feel hamstring the hamstring is tight and hold for 30 seconds.

Movement 9: Relax the tibialis anterior muscle

1. Kneel on both knees.
2. Hold both heels and calves in a horizontal line, and sit down slowly.

Tip: Pay attention not to be pigeon-toed.

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