Fifteen Ways to Fight Heel Pain
By Christine Dobrowolski, DPM
There are many different causes of heel pain, but the most common cause is plantar fasciitis (plan * tar fash* ee * I * tis). If you experience a sharp pain in your heel when you first step down in the morning, it is most likely due to plantar fasciitis. This problem is a result of excess stress through a long ligament type structure (the plantar fascia) in the bottom of the foot. The excess stress causes tearing and results in inflammation and pain. The classic symptoms are pain in the heel at the first step in the morning, or upon rising after long periods of rest. Many will complain of a sharp pain in the heel when they step out of their car or after finishing their lunch break. Other individuals only experience heel pain at the end of the day or during certain types of activity like running, soccer or tennis. The pain may extend into the arch and feel achy at the end of the day.
Individuals develop plantar fasciitis for a variety of reasons. One of the most common reasons for the development of plantar fasciitis is wearing poor quality or worn out shoes. Another common reason is starting a new activity, such as walking or running, after a period of inactivity. Many active individuals develop plantar fasciitis after incorporating hills, stairs or uneven terrain into their training routine. A new job that requires standing all day or switching to a job with a harder surface, like cement floors, may contribute to it's development. Individuals with flatfeet or excess pronation (rolling in of the feet) may have a natural predisposition for plantar fasciitis. Regardless of how the problem started, the treatment is aimed at decreasing the stress on the arch and decreasing the inflammation.
1. Identify the cause: There is usually a reason for the development of plantar fasciitis, but since the condition is not typically associated with an acute injury it may be hard to remember. The pain may have gradually developed after starting a new training routine, changing the routine, running or walking on a new surface, switching shoes, wearing worn out shoes or starting a new job. Once the cause is identified, stop the activity or modify it.
2. Avoid aggravating activities: Going up and down stairs, walking or running on hills, squating, lifting heavy items and walking on uneven terrain all aggravate this condition. Try to decrease these by limiting the number of times you go up and down the stairs and avoiding hills. If you must squat down, keep the affected foot in front and flat on the ground. Do not lift or carry heavy items including your kids. Use a stroller or have your spouse, significant other or friend carry them.
3. Stop running or walking: Aerobic activity is important to maintain and cross training can help. Try biking or swimming. Most walkers hate the stationary bike at the gym, but remember this isn't forever. Don't drop your heel when you bike and try to avoid standing and hills if you cycle outdoors. If you participate in spin classes, you may need to modify the class to avoid further injury to the foot. The recumbent stationary bike may place excess stress through the arch because of the position. The classic stationary bike is more appropriate.
4. Use an ice massage: Freeze a sports water bottle or a juice can and place it on the floor. Roll your foot over the water bottle for at least 20 minutes twice a day. This helps decrease the inflammation in the foot while stretching out the arch.
5. Use a contrast bath: Icing helps decrease inflammation occurring within a 48-72 hour period. To help decrease chronic inflammation, try contrasting between ice and heat. Start with an ice pack on the heel and/or arch for 5 minutes. Switch to a heating pack or a hot water bath for 5 minutes. Alternate between the two for 20- 30 minutes 3-4 times a week. This may be more time consuming than the ice pack alone, but can bring considerable relief.
6. Roll a ball under your foot: Take a tennis ball, soft ball or even a rolling pin and roll your foot over it to help stretch out the plantar fascia. This can be done while watching TV or reading the paper. Rolling the foot over the tennis ball can also be done at work if you have a desk job or during a lunch break. (This should not cause pain. Don't continue if you have pain).
7. Stretch your calf in the morning: If you have pain in the morning upon waking, place a towel or a belt on your dresser. Before you get out of bed, wrap the towel or belt around the ball of your foot. By pulling the foot towards you and keeping your leg straight, you should feel a stretch in the back of the calf. This will also stretch the bottom of the foot. This is not time consuming or difficult to do, but it does require adjusting to a new routine.
8. Stretch your calf throughout the day: Spend about 5-10 minutes each evening stretching the calf as described above or with the runner's stretch. To really help keep the calf and the bottom of the foot stretched out, try and stretch for 30 seconds, 10 times a day.
9. Take anti-inflammatory medications: Anti-inflammatory medications, like naproxen or ibuprofen, will help decrease the inflammation that occurs in the fascia as a result of the tearing. You don't want to mask the pain with these medications. If you decrease the pain with the anti-inflammatory medications but continue to participate in an activity which causes tearing and inflammation of the plantar fascia, you are not healing. Continue resting, icing and stretching while you take the medications. Take the medication with food and stop taking the medication if you experience stomach discomfort.
10. Lose Weight: This is probably the last thing you wanted to hear. In fact, there is a good chance that you have gained some weight since the onset of your heel pain due to a decrease in activity. But, there is no way around the fact that increased weight on the body transmits to the feet. Increasing the stress on the plantar fascia can worsen plantar fasciitis, making it more difficult to treat. Eat smart and try to incorporate aerobic activity which decreases the impact on the feet.
11. Wear supportive shoes: This step may seem logical, but most individuals don't realize how many shoes lack support. A supportive shoe will only bend at the toes. Test all of your shoes and don't assume your running shoe is a supportive shoe. Take your shoe and flip it over. Grab the toe area and the heel and try to fold the shoe. If the shoe bends in half, then the shoe is not supportive. Don't go barefoot. Get up in the morning, do your stretch and then slip your feet in a supportive slipper or clog. See the American Podiatric Medical Association's (APMA) list of approved shoes at www.apma.org/ seal/sealaccategory.html.
12. Try anti-fatigue mats: These mats help to decrease the stress through the heel and add some shock absorption to the floor. The mats can be a great asset for employees who work on a hard surface. You may want to consider them for home if you spend many hours standing in a workshop or in the kitchen. See the APMA's list of approved anti-fatigue mats at www.apma.org/ seal/sealaccategory.html.
13. Strengthen the muscles in your feet: Place a thin towel on your kitchen floor. Place your foot over the base of the towel closest to you. Bring the towel towards you by curling the toes and gripping the towel as it slides under your foot. Place marbles on the floor and pick them up one by one with your toes and place them in a bowl.
14. Wear orthotics: Prefabricated orthotics are semi-rigid inserts that fit into the shoe to help control motion in your feet. Controlling abnormal motion in the feet can decrease the stress in the plantar fascia. Soft inserts available at the drug store may be comfortable, but they will not help control abnormal motion.
15. Try a night splint: A night splint holds the foot at 90 degrees while you sleep. This keeps the foot and the calf stretched out all night long. Night splints are an effective treatment, but can be quite uncomfortable. Some individuals have more luck with the sock night splints than with the rigid splints. These devices are available online, but may be covered by your insurance when dispensed by your doctor.
If your symptoms persist, see a podiatrist.
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Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com/ ..
Article Source: http://EzineArticles.com
I have had to deal with this condition twice. Both times, a chiropractor, using an ultrasound device worked to alleviate the pain in a matter of a few weeks. If it occurs again, I won’t hesitate to go that route again.
I dealt with this about 8 months ago. My doctor did not give me this much good information. He is a General Practitioner so maybe didn’t know about this but I’m going to send it to him. What really worked for me were “Z-Coil shoes”. The first day I wore them it was so much more comfortable to walk with my cane. The second day, I completely forgot the cane when I left in the morning. I have not taken them off since! If you decide to look into them they are well worth every penny! I never had to see a chiropractor or my doctor for it since. I hope this helps, I am sure that this article will give great relief as well. Thanks for sharing this information with us! Oh, and I also have Hypothyroidism so that was probably part of my issue, but it came about after I walked around the block at work in an old cheap pair of shoes on cement. I’ll never do that again!
A very affective treatment for relieving heel pain is the releasing of activated trigger points. The most user-friendly book that explains how trigger points work and how to realease them is The Trigger Point Therapy Workbook by Clair Davies. I am a reflexologist who has used this book with great success for myself, my family and my clients. One of the best ways to spend $20.
I have heel spurs in both feet, and PF in my left foot. I also am hypothyroid. I am also guilty of wearing flats and going barefoot most of the time! It has been so bad that I can hardly walk, and other times, not so bad. Good shoes are a MUST! I wear Reeboks, which is the only one which will support my foot without pronation (I am overweight too). A golf ball rolled under the arch area does help to stretch out that muscle – I’ve never tried a tennis ball, and can’t see that doing much good! I also have orthotic inserts, but lost them in our last move, so dealing with it as best I can. The store ones are too cheap to help! What DOES help is a good ol’ Ace bandage wrapped around my ankle for support. Walking for fun is a thing of the past though…
Why is PF more common in those of us with hypothyroidism? I was diagnosed two years ago, have been on Armour-like meds since then (”NatureThyroid”), feeling better, but PF started about two months ago. What is it about hypoth…that causes this heel pain?
I hope someone can answer Torre’s question…
I was wondering if it would help my plantar fascilitis if I was to increase or decrease my leventhroid for my thyroid? jojo42088@saber.net
I am so blown away. I just learned today that PF could be a sign of thyroid disease. I’ve had PF since 1999 and a host of other symptoms that all point to thyroid disease and not one doctor (including my podiatrist) ever put two and two together!
I made the connection between my plantar fasciitis and my thyroid condition when I noticed that when my Armour was too low I experienced the heel pain and when it was increased the pain went away. I mentioned it to my Dr. and he was very surprised and said it was interesting that there was a connection and noted it in my records.
Can you please elaborate on why you believe thyroid conditions and heel pain is related?? Do you have any references or evidence of this link? I cannot find any further information out there linking these two conditions… yet I suffer from both and am trying to learn more. thank you
i had to deal with this but i got i by parkour, i was doing a warmup wall run (going vertically up a wall) when i felt a massive strectch in my calves and then a giant pain in my heel. I shrugged it off and kept playing rugby and practicing parkour and it lasted 4 months so my advice……see a doctor
I had the plantar fascia release surgery on january 22nd of this year 2010 on my left foot which has heel spurs and the plantar fascia i think the surgery was at least 80% successful i don’t have the pain i had before and can actually wallk on my foot normally but, i also had a great podiatrist.
i have recently begun having significant heel pain in my left foot. i am fairly overweight, i am a waitress and a massage therapist, so i spend quite a bit of time on my feet. part of what i’ve realized is that i tend to stand and walk heavily on my heels. it is important to remember to treat the whole body, not just the area in pain. stretching the feet and the calves will certainly help, but engaging in some form of pilates or yoga that both stretches and strenghtes will help correct the overall postural imbalances that are causing the problems in the first place.
i cannot believe it i am 23 years old and am having the same problem and I have hypothyrodism as well. I recently started taking levothyroxine, and have noticed the cramping in my body increase. I recently started walking 5 times a week and have lost 15 lbs! I do not plan on letting something like this get in my way. There def has to be a connection if anyone has any insight for me please let me know.
I tried all the classic treatments for plantar fasciitis and none of them helped. I used the night splint. I wore orthotics. I did all the stretches. I iced it. I stayed off it. Nothing worked. I could hardly stand for more than 5 or 10 minutes before I was in pain, and in the mornings I sometimes crawled to the bathroom.
Then my doctor increased my thyoid medicine and it got a little better, but I didn’t make the connection until I missed a couple days of thyroid medication and wow was I in agony! Then I checked the internet and other people had also found that plantar fasciitis was a symptom of low (hypo) thyroid.
I talked to my doctor and she upped my thyroid dose another 10% and all the pain went away. Not just some of it. All of it. It’s been gone for 9 months now and I run, hike, ski and play with my children absolutely pain free.
Before you waste tons of money on expensive braces, orthotics, and even surgery, have your doctor check your thyroid levels. Even if you’re on the lower end of the normal range, try taking enough thyoid medicine to get you up to the middle of the normal range and see if it doesn’t make a difference. It changed my life.
Get a bottle of colloidal minerals and soak your feet in it for several days. You should be able to find this at a natural food store. Make sure your feet are clean because you could re-use the colloidal minerals for several days after pouring it back in the bottle and placing it in the fridge. It worked for my heel spurs and foot pain. I had a friend that tried it after going to several doctors and trying several remedies, including getting a painful injection of cortisone or something or other into the heel that didn’t work. Try colloidal minerals. It’ll cost about $20 for a bottle.
I have been suffering from my heel pains since two consecutive days. I don’t have such pains before. Although i have 2 walk mostly whole day during work. And i have had just leg pains because of too much of walk. But this time i have heel pains and i can barely walk normal. And i only feel it extreme paining while I’m walking not while I’m resting. I just measured my weight day before yesterday and my weight went up to 58 kg. Before it was 55-56 kg. I was thinking if my increased weight causes that. But one of my friend from medical field told me that isn’t the cause of that heel pains. He advised me 2 see it 2 more of days and if still the same then i should go for a checkup. Is there anybody to help me out for such pains or any good advise will do me a favor. I’ll b grateful to u….:)