As spring is oh-so-slowly showing its face, many people are tying on their running shoes and jumping into the amazing outdoor adventures we can enjoy here in the Okanagan. Unfortunately for some, this increased activity brings on some unwanted aches and pains, and one common complaint is that people begin to feel pain in their feet. Plantar fasciitis is often the issue, however, it is not always the case. Fat pad syndrome is another potential culprit that can be causing this foot pain, particularly in the heel.
This fat pad is found under your heel bone and acts as a shock absorber when your foot hits the ground. Fat pad syndrome is caused by an irritation to this pad. Contrary to all of the reduced fat products on the market, this is a bit of fat on your body that you don’t want to mess with. This pain may develop as the result of a blow to the heel, from excessive heel contact while walking or running in poor cushioning shoes, or from repetitive stops, starts and changes in direction.
Fat pad related pain is concentrated over the centre and sometimes the outside part of the heel when walking, standing or running. It often feels like a bruise and is aggravated by walking barefoot on hard surfaces like tile, hardwood floors or concrete. In some cases, there may also be an area of redness in the same location of the pain. As heel and foot pain can originate from several different structures, it is important to consult a health care professional to rule out more serious problems.
There are several things that you can do to prevent the effects of fat pad syndrome from taking you away from your activities. Before you hit the road with your old running shoes this season, check to see if you may need new ones. It is generally recommended to replace your shoes after 500-800 kms. If you are interested in trying to run barefoot or use a minimalist shoe for the first time, make sure to start VERY slowly. It takes your feet (and your body) time to adjust to differences in shoes. You may consider initially walking in your new footwear and then add shorter bouts of running as your body gets used to the change.
If you are diagnosed with fat pad syndrome, it is best to avoid aggravating activities, and decrease the amount of time on your feet. While you are keeping your feet up, it is recommended to ice the bottom of your heels 15-20 minutes at a time, minimum 2-3 times per day. Heel cups, which can be found at many sporting good stores and pharmacies, can also provide some cushioning for your heels and provide some relief. You may benefit from a pair of professionally-made orthotics which can help align the forces on your feet to prevent further irritation and this from becoming a recurring problem. A physiotherapist can also use tape on your feet to provide pain relief, and do a biomechanical assessment to help identify the predisposing factors leading to this diagnosis.
How long will this last? Well, if you catch it early it may only last a few days; however, if you grin and bear through the pain for a while before taking it easy, you may be dealing with the irritation for a few weeks or longer. So if you are suffering from fat pad syndrome, ensure you give yourself adequate rest. To remain active during your recovery time, water-running or cycling are great alternatives to maintain your fitness. And you never know, you may just find a new and exciting activity that you really enjoy!
I hope this keeps a spring in your step and provides you with a solid foundation for many fun activities under the sun!
This is provided as general information only and is not intended to be relied upon as medical advice. Teryn Buna is a registered physiotherapist and associate at Sun City Physiotherapy. She can be contacted at Sun City Physiotherapy’s downtown, St. Paul Street clinic by calling 250.861.8056, or via email at downtown@suncityphysiotherapy.com
