Dereham Chiropody & Podiatry Clinic
01603 926969

Heel to Hip Self Help

Heel to Hip Self Help

We would like to offer some tips for you to help relieve some common symptoms yourself, while giving you an idea of what treatment options you might be offered if you decide to see a Podiatrist.

The common lower limb conditions are categorised as follows –

  1. Foot problems
  2. Heel Pain
  3. Ankle Pain
  4. Shin Splints
  5. Knee Pain
  6. Hip Pain


TOENAILS, CORNS & CALLUSES Reduction of toenails with a high speed drill is a comfortable and precise tool used, along with cutting using more traditional sterilized instruments. Treatment of fungal toenails is most effective by using topical products we have available for sale (creams or powders).

INGROWING TOENAILS can be conservatively treated using mild analgesia and careful sectioning and is Mike’s preferred method of treatment. Occasionally, the condition may be too severe to be treated in this way, in which case Mike will happily refer you to other colleages with a special interest in Nail Surgery.

FOOT PAIN is commonly caused by fallen arches (Overpronation) or flat feet
Clinical Treatment Options

  • Manipulation and massage
  • Non-invasive acupuncture, using “Painpen” to trigger points (no needles!)
  • Orthotics (Arch supports)
  • Advice on correct footwear.

Self Help: Cold bath of foot, supportive shoes, roll bottle of cold liquid under arch of foot.

FOREFOOT PAIN (Metatarsalgia) commonly caused by Morton’s neuroma (trapped nerve in the foot), arthritis or an old trauma.
Clinical Treatment: Morton’s neuroma can be very effectively alleviated by chiropractic foot manipulations, a special interest of Mike’s.

Self Help: Limited in this case, as it requires correct diagnosis and swift intervention by your podiatrist to offer the best recovery.


Also known as Policeman’s heel, Plantar Fasciitis or Achilles tendon pain. Commonly excessive pronation (flat feet) causes strain on the plantar fascia (foot arch) and inflammation/pain at the attachment to the medial calcaneal tubercle (back of heel)

Clinical Treatment:

  • orthotics/arch supports to take strain off the plantar fascia
  • chiropractic techniques
  • acupuncture pain pen

Self Help: Cold bath of foot, Calf stretches, Roll bottle of cold liquid on painful area


MEDIAL (Inside of ankle)
Common Causes: Excessive strain on tibialis posterior tendon (back of calf) or arthritic changes, caused often by excessive pronation (flat feet), poor foot and ankle alignment
LATERAL (Outside of ankle) Common causes: Excessive strain on peroneus longus muscle/ tendon (outside back of calf) caused by excessive pronation / foot instability

Clinical Treatment options are similar for both:

  • Orthotics to stabilise the ankle and therefore remove tendon strain
  • Exercises to strengthen tibialis posterior or peroneus longus tendon.
  • Footwear advice
  • Advice on gait / running style.

Self Help: Wear sturdy lace-up boots / footwear, Rest, Seek advice of podiatrist


, i.e. pain on the front of the shin bone, also known as Medial Tibial Stress Syndrome)

Commonly caused by overstressing the tibia (shin bone). Misalignment can cause excessive rotation during stance phase of gait, particularly when running.

Clinical Treatments:

  • Gait analysis
  • Advice on running style
  • Prescription of orthotics
  • Advice on footwear

Self Help: Rest, Ice, Massage.


Commonly causes by Knee instability problems especially with sport. Poor alignment can cause damage to bony and soft tissue structures in the knee including Genu Varum (bow legs) and Genu Valgum (knock knees).

Clinical Treatment:

  • Gait Analysis to assess the root cause of the pain. Once a diagnosis is made, then an accurate individual treatment plan can be offered.
  • Often one of our range of available orthotics will be recommended

Self Help is limited. Ideally the knee should be professionally assessed in order to make an accurate diagnosis and therefore offer individual treatment options


Commonly cause by foot and knee problems such as excessive pronation and/or knee malalignment. The excess stress forces carry up to the hip. It is also quite common to have a slight difference in leg length (Leg Length Discrepancy) causing a significant knock-on effect on balance and gait.
Conditions include IlioTibial Band Syndrome (outside of hip joint), Abductor Pain (Groin Strain) and Iliopsoas pain (Inside of thigh)

Clinical Treatment:

  • Gait Analysis to assess the root cause. Once a diagnosis is made, then an accurate individual treatment plan can be offered.
  • Recommendation of one of the range of available orthotics

Self Help: Rest, cold packs, but ideally should be clinically assessed in order to make an accurate diagnosis.