Effective Heel Bursitis Treatment_ Top Physiotherapy Methods That Work

1. Effective Heel Bursitis Treatment: Top Physiotherapy Methods That Work Table of Contents 1.Introduction 2.Understanding Heel Bursitis 3.Common Causes and Risk Factors 4.Symptoms to Watch For 5.How Is Heel Bursitis Diagnosed? 6.Physiotherapy Techniques That Work 7.Heel Bursitis Physical Therapy Exercises 8.Home-Based Recovery Strategies

2. 9.Bursitis Treatment Options Beyond Physio 10.Healing Timeline and Recovery Expectations 11.When to Seek Physiotherapy 12.How to Prevent Recurrence 13.FAQ 14.Conclusion Introduction Heel bursitis is a painful condition that often limits mobility, especially when left untreated. It occurs when the small fluid-filled sacs at the back of your heel, known as bursae, become inflamed. These sacs cushion your tendons and bones, but excessive strain or pressure can lead to irritation. The good news is that many people in Australia successfully manage this condition through targeted physiotherapy. At Go Run Go Physio, we guide patients through a structured recovery plan, using evidence-based techniques that promote long-term relief and mobility. If you're dealing with heel pain, learning about the right heel bursitis treatment options is the first step toward healing. Understanding Heel Bursitis The heel contains two primary bursae: one beneath the skin at the back of the heel, and another between the Achilles tendon and the heel bone. When either of these bursae becomes irritated, the surrounding area can swell and become painful. There are two key types of heel bursitis: ● Retrocalcaneal bursitis: This occurs deeper in the heel, where the bursa lies between the Achilles tendon and the heel bone. It’s often caused by overuse or tight calf muscles. ● Subcutaneous calcaneal bursitis: This form affects the outer layer, just beneath the skin, and is often triggered by friction or pressure from footwear. Both forms can lead to pain, swelling, and tenderness, particularly when wearing shoes or standing for long periods. Common Causes and Risk Factors Heel bursitis often stems from repetitive strain and biomechanical stress. People who are physically active, wear poorly fitted shoes, or have muscular imbalances are especially at risk.

3. Common causes include: ● Overuse from walking, running, or jumping ● Wearing shoes with a hard back or inadequate support ● Tight calf muscles pulling on the Achilles tendon ● Sudden increases in physical activity ● Improper gait or posture Meanwhile, several risk factors can make you more susceptible: ● Ageing, which reduces the elasticity of tendons and bursae ● Autoimmune conditions like rheumatoid arthritis ● Flat feet or high arches affecting foot mechanics ● Prolonged standing at work ● Previous heel or tendon injuries ● Excess body weight increasing strain on the heel Understanding what’s contributing to your symptoms helps tailor a more effective treatment plan. Symptoms to Watch For Heel bursitis can appear gradually or after a specific injury or strain. You may notice: ● A persistent ache or sharp pain in the heel ● Swelling and warmth around the back of the heel ● Pain worsening with walking, running, or standing ● Tenderness when touching the heel area ● Difficulty wearing enclosed or tight shoes If these symptoms continue for more than a few days, a physiotherapy assessment can prevent the issue from becoming chronic.

4. How Is Heel Bursitis Diagnosed? Diagnosis begins with a detailed physical examination. A physiotherapist will ask about your symptoms, activities, footwear, and medical history. Clinical tests may include checking the range of motion, pressing on the heel to identify tender points, and watching how you walk. If needed, further imaging such as ultrasound or MRI can confirm the diagnosis and rule out other causes of heel pain, such as plantar fasciitis or Achilles tendinopathy. Early diagnosis is important to avoid complications and ensure the correct heel bursitis treatment is followed. Physiotherapy Techniques That Work At Go Run Go Physio, we take an individualised approach to treating heel bursitis. We focus on relieving symptoms, correcting biomechanical issues, and preventing future flare-ups. Manual Therapy Skilled hands-on techniques help reduce muscle tension, improve mobility, and restore normal joint mechanics around the ankle and heel. Mobilising the foot and ankle joints can relieve pressure on the bursa and surrounding tissues. Taping and Support Taping methods can be used to reduce strain on the Achilles tendon and heel. Supportive taping also provides temporary pain relief during walking or activity and helps encourage correct posture. Dry Needling Targeting tight muscle bands in the calf and foot can reduce the pull on the heel and promote blood flow. Many patients find this technique helpful for addressing chronic tightness or overuse injuries. Ultrasound Therapy Using sound waves to improve circulation and promote healing, therapeutic ultrasound helps calm inflammation in the bursa. It’s painless and useful during the early stages of treatment. Heel Bursitis Physical Therapy Exercises A structured heel bursitis physical therapy program focuses on relieving pressure from the heel and building resilience in surrounding muscles. Calf Stretches

5. Tight calves increase tension on the Achilles tendon, which can aggravate bursitis. Daily calf stretching helps restore normal ankle movement. Example Stretch: ● Stand facing a wall ● Step one foot back with the heel flat ● Keep the back knee straight and lean forward ● Hold for 30 seconds and repeat three times on each side Foot Strengthening Strengthening the small muscles in your foot helps improve arch control and heel stability. Exercises like towel curls or toe spreads are easy to do at home. Balance and Coordination Working on balance reduces your risk of reinjury and helps your body distribute load more evenly across the foot and ankle. Simple Exercise: ● Stand on one leg for 30 seconds ● Progress by adding movement or closing your eyes ● Try this twice a day to build ankle stability Your physiotherapist will adapt these exercises to your condition and recovery pace. Home-Based Recovery Strategies Outside of physiotherapy sessions, simple changes at home can speed up your recovery. ● Apply Ice: Wrap a cold pack in a cloth and place it on the heel for 15–20 minutes, especially after activity ● Use Supportive Footwear: Choose cushioned shoes with a soft heel counter and arch support ● Modify Activity: Reduce time spent walking or standing during flare-ups

6. ● Heel Inserts or Orthotics: These help absorb impact and correct poor foot alignment ● Avoid Walking Barefoot: Use indoor shoes or supportive slippers when moving around at home Following these strategies consistently improves your outcomes and reduces pain more quickly. Bursitis Treatment Options Beyond Physio Most cases improve with physiotherapy, but additional support may be needed for more complex or persistent symptoms. Options include: ● Anti-inflammatory medication: For temporary relief under medical guidance ● Corticosteroid injections: Reduce inflammation quickly in cases that don't respond to conservative care ● Podiatrist referral: For gait analysis and custom orthotics ● Surgery: Rarely needed but may be considered for long-term, unresolved bursitis Your physio will guide you if a referral or medical review is appropriate. Healing Timeline and Recovery Expectations Recovery times vary depending on the severity of your condition and how soon you start treatment. ● Mild bursitis: May improve within 2–3 weeks ● Moderate cases: Often resolve in 6–8 weeks with consistent physiotherapy ● Severe or chronic bursitis: Could take several months, especially if compounded by biomechanical issues or poor footwear The key to faster healing is following your treatment plan closely and avoiding activities that irritate the area. When to Seek Physiotherapy Don’t wait until the pain is severe. Early physiotherapy intervention prevents the condition from becoming long-term and helps avoid compensatory movement patterns. Contact Go Run Go Physio if you notice:

7. ● Ongoing heel pain after walking or sport ● Swelling that doesn’t subside ● Difficulty wearing shoes ● Stiffness in the ankle or foot ● Pain returning after previous episodes Our team provides thorough assessments and a clear plan to get you moving comfortably again. How to Prevent Recurrence Once your symptoms settle, it's important to maintain heel health and avoid future flare-ups. Here are some simple tips: ● Replace shoes before they become worn out ● Warm up before activity with mobility drills ● Stretch your calves and ankles daily ● Avoid sudden changes in physical activity ● Maintain healthy body weight ● Strengthen the feet and lower legs regularly ● Monitor your gait if you’ve had past issues Prevention becomes easier when movement quality and footwear choices support your activity level. FAQ Q1. What helps heel bursitis heal quickly? Answer: A combination of rest, physiotherapy, and using proper footwear is the most effective way to speed up healing. Q2. Can I still walk with heel bursitis? Answer: Yes, but walking should be modified to reduce load. Avoid long distances, and use cushioned shoes.

8. Q3. Are calf stretches effective for bursitis? Answer: Yes. Calf stretches reduce tension on the Achilles tendon and improve ankle flexibility, which helps relieve pressure on the bursa. Q4. How do I know if the pain is heel bursitis or something else? Answer: A physiotherapist can examine the heel and confirm whether the pain is from bursitis or another issue like plantar fasciitis. Q5. What is the treatment approach at Go Run Go Physio? Answer: We provide hands-on therapy, targeted exercises, advice on footwear, and personalised support to ensure long-term results. Q6. Is it safe to use heel cups or inserts? Answer: Yes. They are often recommended to reduce direct impact on the bursa and improve comfort during walking. Q7. Can heel bursitis come back? Answer: Yes, especially if underlying causes such as poor footwear or muscle tightness are not addressed. Ongoing physiotherapy exercises can help prevent recurrence. Conclusion Heel bursitis can cause ongoing discomfort if ignored, but with early action and the right approach, you can return to pain-free movement. Physiotherapy remains the most effective method for relieving symptoms, correcting imbalances, and promoting long-term recovery. Whether you're dealing with acute heel pain or managing a long-standing issue, the team at Go Run Go Physio can help you build a treatment plan that works. Don’t let heel pain slow you down relief is possible with the right support and strategy. Get in Touch Email Id: care@gorungophysio.com.au Mobile No: +61 401 458 166 Address: The Village Dandenong, 77 – 125 Princes Hwy,Dandenong South VIC 3175 Website: www.gorungophysio.com.au