What are the common causes of heel pain and arch pain?

There are many causes of heel and arch pain, but a large percentage of cases are related to soft tissue irritation. Specifically the plantar fascia. This structure typically responds well to a level of support, compression and specific exercises. Heel spurs, growth plate inflammation and injury of the achilles are also common causes of heel pain. These issues can also benefit from the therapy provided in the Heelr program.

What happens if I don't correct my foot pain?

People who do not treat their heel pain will often experience chronic pain through the area, and may will develop problems elsewhere. If you are sore, you will often adjust your gait (the way you walk), to keep off the sore spot. This will likely put more stress through other areas of your feet, ankles and legs. Those areas may not manage with this extra load, and become painful. Typically, the longer you leave problems relating to the foot and ankle, the longer it takes to be rid of them. You may also require more invasive/expensive treatment the more chronic and severe the problem becomes.

Pain can result in a more sedentary lifestyle. This may lead to not only physical deterioration, but has been shown to have negative effects on mental wellbeing.

How does the program work?

The program works by supporting and rehabilitating the structures in the foot that contribute to pain. It includes stretching and strengthening, which can be done easily at home.

How does it reverse heel/arch/achilles pain?

Often heel pain is associated with soft tissue problems. The underlying cause for this pain is often 'tendinopathic' in nature. Mechanotherapy (exercise), is typically very effective at improving pains related to tendinopathic pathology. It is a common therapeutic approach for many common tendon issues such as plantar fascia, achilles and patella tendon.

How long can it take to get better?

It is impossible to provide an accurate timeline for each person's improvement. The program is based around a 12 week progression, though many will experience significant improvement well before this. Unfortunately, a select few will need to continue with rehabilitation for longer.

Am I guaranteed it will work?

When it comes to health, there are very few (if any) guarantees. This program is based on evidence and clinical experience which has demonstrated significant success.

Is there a weight limit to using Heelr?

Anyone over 140kg's would be better off having their pain addressed by a health care practitioner. With more load generated through soft tissue during exercises, there is a risk of further injury. Please seek professional advice to start your journey.

How many minutes per day do I have to do the program?

Once you are comfortable in your technique, most people will incorporate their exercises into day-day activities. The exercises are commonly done when people brush their teeth, wait at lights or watch TV.

As a general rule, the following time commitment is noted.

2 mins stretching/day (super simple, do it when watching TV, cooking, at lights, on a zoom call),

2 mins strengthening (when convenient).

Massage - aim for 10mins per day. Most people will do it when at their computer or watching TV. Roll your foot on a ball, easy.