Plantar Fasciitis in Nairobi: Why Your Heel Hurts With Your First Steps
You get out of bed, put your foot down, and a sharp, stabbing pain hits your heel. After a few minutes of walking, it eases. Then you sit through a meeting or a slow drive along Waiyaki Way, stand up, and the pain is back. This is plantar fasciitis, one of the most common causes of heel pain we treat at our Westlands clinic.
What's happening inside your foot
The photo above shows a foot model we use with patients at Katasi Physiotherapy. The large bone at the back is your heel bone. A thick, strong band called the plantar fascia runs from the underside of that heel bone forward to your toes. It holds up your arch like the string on a bow.
When this band takes more load than it can handle, it gets irritated where it attaches to the heel. That's exactly where the pain is felt.
Signs you may have plantar fasciitis
- Sharp heel pain with your first steps in the morning
- Pain after sitting that eases as you walk, then aches by evening
- Tenderness under the heel, usually on the inner side
- Worse after standing all day, walking barefoot on tiles, or running
Who gets it?
We often see it in people who stand for long hours, such as teachers, nurses, chefs and shop attendants. It's also common in people who have recently started running or walking more, and in people who have gained weight. Tight calf muscles, worn-out shoes and walking barefoot on hard floors add to the strain.
Told you have a heel spur?
Many people with a heel spur on their X-ray have no pain at all. A spur alone doesn't explain your pain, and it doesn't mean you need surgery.
How we treat plantar fasciitis in Westlands
Most people get better without injections or surgery. At Katasi Physiotherapy, we start by checking your foot, ankle, calf and the way you walk to find out what is overloading your heel. Treatment may include:
- hands-on therapy
- dry needling for tight calf and foot muscles
- taping to ease pain
- simple stretches and strengthening exercises, progressed each visit
We also give you clear advice on shoes and how much to walk or run while you heal.
See a doctor first if
Your heel pain started after a fall, the heel is red, hot or very swollen, or you have numbness in your foot.
Book your heel pain assessment
Don't let heel pain decide how far you can walk. Visit Katasi Physiotherapy at Kerai Office, Mogotio Road off Muthithi Road, Westlands, Nairobi. Call or WhatsApp 0705 717 353 to book. We're open Monday to Friday, 7am–6pm, and Saturday, 8am–4pm.