Vente Pain Relief Clinic

Heel Pain from Tight Muscles

Heel pain from tight muscles can sometimes be overlooked. The issue seems local and the common assumption can be that the local area is the problem. What if there are muscles away from the symptomatic area causing this issue? This video discusses this case. Watch and learn now!

Can winter weather cause heel pain?

Strictly from a muscular stand point it is very possible to be symptomatic of heel pain. Why is this the case? The snow, ice and overall uneven terrain can cause certain muscles to work harder. Or work more on one side of the body. When we walk or run on the ice and snow our muscles work to stabilize us from falling. Unlike summer time, there is less of the need to stabilize.

The combination of the terrain and wearing heavier footwear can cause muscles to overwork. This can lead to muscle tightness. Which can refer pain into the heel. This referral can be in the form of trigger points.

Of this writing, Toronto has had one of the coldest, snowiest, iciest weather that has been seen in decades. Hence, we have been seeing more patients with heel/foot issues.

What muscles can be involved?

Heel pain from tight muscles can be from these 4 muscles:

1. Soleus and Medial Gastrocnemius: These two are calf muscles. The Soleus is deep to the Gastrocnemius. The soleus can have a trigger point that is located in the center of the calf. This trigger point can refer into the heel. The Gastrocnemius is superficial to the Soleus. This muscle has two heads. A lateral head and a medial head. The medial head can refer to the inside of the lower leg to the inside of the heel. Both of these muscles help propel the body forward. They assist in pressing the balls of your toes against a surface. Think about the calf raise exercise. These muscles are recruited when you are running or walking up hills. If you are pushing against surfaces such as snow and ice, these muscles can become overworked causing tightness. This tightness can lead to trigger points that refer into the heel.
2. Piriformis: This is one that has been discussed in many of our videos. This muscle has trigger points. They can refer pain down the back of the thigh. It can also refer to the calf and into the heel. This muscle is much involved in hill running and running on uneven surfaces such as trails.
3. Quadratus Plantae: This muscle is what is called an intrinsic muscle. It is located in the foot and has zero attachments above the ankle. This muscle runs from your heel and acts to assist in bending your 4 lateral toes. This muscle can become recruited when we unconsciously “grip” the ground. It is a reaction to trying to stabilize oneself. This muscle can become very active while we walk or run on icy, snowy surfaces.

What can deep tissue massage do?

Heel pain from tight muscles can be treated by deep tissue massage.

1. Deep tissue massage is an excellent choice when working with long standing chronic issues or extremely tight muscles. The depth and pin point accuracy can better relax tissues versus very light, relaxing type of work.
2. The aggression from this style can help relax often stubborn tight muscles such as Piriformis and Quadratus Plantae. To access the Piriformis, one must relax the bigger superficial muscles. These include the more powerful Gluteus Maximus. From experience Quadratus Plantae can also be very tight and stubborn. Light techniques will minimally impact it.
3. Combined with techniques to the fascia, it can be very effective. Tight fascia is often the target tissue that need to be primarily addressed. This is typically in the case of those that have long-standing chronic tightness. A great example is calf tightness. Often, there is a tremendous amount of fascial restrictions. Release the fascia the muscles will relax to a greater degree and usually for a longer period.
4. Deep tissue massage can help balance the pelvis. Many of the muscles of the pelvis are large and powerful and can have a tendency to become super tight. Relaxing these muscles can require a more aggressive approach. Often times, muscles of one side can be extremely tighter relative to the opposite side. This can be from left to right, front to back and from inside to the outside. Relaxing these tissues can help correct the pelvis and relieve pain and discomfort of the hip and lower back. An imbalanced pelvis can also exacerbate issues with the heel. Correcting this issue can help relieve the pain and discomfort of the heel.

Heel pain from tight muscles can be treated. Contact us if you suspect that this is your issue and we can discuss your treatment.

More Resources:

Are you a runner? Here is our video that discusses 5 common running injuries that can be treated by deep tissue massage. Visit our Pain Relief Fitness site to watch this video on a simple effective stretch for your calves.