8 tips to relieve heel pain
One of the most common problems I see in the office is heel pain. Heel pain can be caused by many things. Most people think they have a “heel spur” if they have heel pain. The truth is that they can have a spur, but a bone spur rarely causes pain. Most commonly, heel pain is caused by plantar fasciitis. However, keep in mind that not all heel pain is plantar fasciitis.
The plantar fascia is a ligament that runs from the ball of the foot to the heel bone. It’s the tight band of tissue that you can feel on your arch when you pull your toes toward you. This tissue, the plantar fascia, becomes inflamed and irritated by joining the heel bone. Each step that is taken causes a strain or a pull on the plantar fascia. This can cause a very painful condition, as it makes it difficult for the plantar fascia to heal when injured.
The three most common descriptions I get from my patients when they have plantar fasciitis are: pain when going from sitting to standing during the day, severe pain in the heel or arch when getting out of bed in the morning (this may improve with 2-3 minutes of walking and stretching), and pain that worsens in the lower part of the heel / arch as the day progresses. Remember, foot pain is never normal! Most foot pain can be treated effectively and easily.
Here are the 8 things to do if you have heel pain.
* Avoid going barefoot. Wear a shoe or slippers around the house. I often recommend using Crocs at home. Your foot needs support. Walking around the home barefoot, especially if you have hardwood floors or your home is built on a concrete slab foundation, will aggravate an already inflamed plantar fascia.
* Stretch your calf. A tight Achilles tendon can cause heel pain. There are several stretching exercises you can do to decrease tension and pain.
* Avoid wearing worn shoes. Many times it is your favorite old pair of shoes that causes plantar fasciitis.
* Try using an insert in the shoe to support your arch. Avoid flimsy stands that you will find in big box stores or the grocery store. The over-the-counter supports that I recommend are Powersteps or Superfeet. You shouldn’t have to pay more than $ 50 for a good OTC insert.
* I have never met anyone named Dr. Scholl. It is a great company. They make great products. Arch supports for plantar fasciitis are not on the huge list of products. Now there are fancy machines at Walmart. Regardless of what they advertise, those machines DO NOT offer you a “custom orthosis.” Save money and try a Powerstep or Superfeet device. Avoid being scammed by stores that sell “custom braces” or specialty inserts.
* Don’t avoid seeing a podiatrist for foot pain. Would you go to the mall for heart problems? Of course not. So why do so many people go to a shoe store for foot problems? Most likely, the employee is not a doctor. I hate to see a patient come in who has spent a lot of money on a local store bought insert. Avoid the ad scam! Podiatrists have years of training and, in most cases, can quickly diagnose and treat most foot problems.
* Use ice. I recommend that my patients use a 16-ounce bottle of water. Freeze it. Roll it around the bow. Ice helps decrease inflammation and the movement of the bottle in the arch helps stretch the plantar fascia. Try this for 5-10 minutes twice a day.
* If you have heel pain, arch pain, or “heel spurs” for more than 3-4 weeks, see a podiatrist. Don’t let this become a chronic problem. The sooner heel pain is treated, the faster it will respond. It will disappear with the correct treatment.
If you need to see a podiatrist, they may treat you with a cortisone injection, X-rays, ultrasound, physical therapy, a night splint, a custom brace, other types of braces or supports, shock wave therapy, or even a new procedure. called dry. puncture. Surgery is rarely needed for heel pain. Remember, heel pain is never normal. It can be treated effectively. A podiatrist is the expert in foot and ankle care.