Your heel pain maybe be a result of poor ankle mobility. Try this self test to see if your ankle motion is normal.
Limited ankle motion can be the cause of your heel pain, whether it is at your achilles region or the bottom of your heel at your plantar fascia. Limited ankle motion causing heel pain is especially common for runners. For example, during your running stride, your ankle flexes forward allowing your knee to move over toe and then your heel pops up of the ground. If your ankle motion is limited, then your heel pops up off the ground earlier than it should. This early heel rise stresses your achilles tendon and plantar fascia. Over time this can lead to overload, inflammation, pain and eventually tendinitis.
We recommend trying this self test to measure your ankle motion and see if it could be the reason for your heel pain. Especially if you have been training for a marathon, Boston Marathon is next week, and your calf feels like it is tightening up.
So try this ankle motion test and save yourself from a tendinitis injury and pain.
Get down in a half kneeling position. Slowly try to glide your knee forward over your toe. Do not allow your knee to go inward and your hip outward. Keep your ankle knee and hip all in the same plane of motion, stacked.
Now measure how far your knee is in front of your toe. Your knee should be 5 inches in front of your toe. If it is less than 5 inches, then you may have found a major factor for your heel pain.
All athletes should able to pass this test to reduce their risk of injury. Poor ankle mobility can cause many injuries, more than just heel pain. Perform this test regularly.
If you are not inflamed, then try increasing your ankle motion by stretching your calf consistently. Email or call us if you have any questions, if you are having trouble passing this test and stretching is not working. You may have some ankle joint restrictions that we can help you resolve.
Green Mt Rehab & Sports Medicine best physical therapy in Burlington, VT.