| The most common cause of heel pain is
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| | minutes twice a day. Alternate between
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| plantar fasciitis
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| | the frozen water
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| (plan * tar fash* ee * I * tis). If
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| | bottle and a heating pad, at 5 minute
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| you experience a sharp pain
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| | increments, for 20-30
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| in your heel when you first step down in
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| | minutes a day, three to four times a
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| the morning, it is
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| | week.5. Stretch your calf: Before you get
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| most likely due to plantar fasciitis.
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| | out of bed, wrap the towel
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| This type of heel pain
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| | or belt around the ball of your foot.
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| may also occur as achiness at the end of
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| | Pull the foot towards you,
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| the day in the heel
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| | keeping your leg straight. You should
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| or even burning pain in the arch.
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| | feel a stretch in the
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| Plantar fasciitis can be
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| | back of the calf, and this will also
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| associated with a heel spur, but this is
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| | stretch the bottom of the
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| not the cause of the
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| | foot. Stretch your calf throughout the
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| pain. When the long ligament like
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| | day with the runner's
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| structure (plantar fascia)
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| | stretch and spend 5-10 minutes every
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| on the bottom of the foot pulls on the
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| | evening stretching
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| heel bone over a
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| | your calf.6. Take anti-inflammatory
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| period of time, a spur is formed. Only
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| | medications: Anti-inflammatory
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| 50% of individuals
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| | medications will help decrease the
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| with plantar fasciitis have a bone spur
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| | inflammation that
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| in their heel. The
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| | occurs in the fascia as a result of the
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| spur will never go away, but the plantar
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| | stress and tearing.
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| fasciitis will. Plantar
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| | Make sure you decrease your activity
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| fasciitis is typically caused by a new
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| | level and stretch and
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| activity, a new pair of
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| | ice as much as possible during the time
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| shoes, a worn out pair of shoes, a
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| | you are taking
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| change of routine or
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| | these medications. Otherwise, you may
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| change in job. Individuals with flatfeet
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| | end up only
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| or abnormal motion in
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| | masking the pain. Take the medication
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| the feet may have a higher chance of
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| | with food and stop
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| developing plantar
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| | taking the medication if you experience
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| fasciitis. Once you develop plantar
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| | stomach discomfort.7. Wear supportive
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| fasciitis, you may find it
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| | shoes: A supportive shoe will only bend
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| very difficult to treat.1. Identify the
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| | at the toes. This step may seem logical,
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| cause: There is typically a reason for
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| | but many
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| the
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| | individuals don't realize that their
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| development of plantar fasciitis, but
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| | comfortable shoes lack
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| since the condition is
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| | support and may be contributing to their
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| not typically associated with an acute
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| | pain. Test your
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| injury it may be hard to
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| | shoe by taking it, flipping it over and
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| remember. Once the cause is identified,
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| | grabbing the toe area
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| try to stop or modify
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| | and the heel. Attempt to fold the shoe
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| the activity.2. Decrease aggravating
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| | in half. If the shoe
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| activities: Climbing up and down
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| | bends in half, then the shoe is not
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| stairs, walking or running on hills,
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| | supportive. Don't go
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| squatting, carrying heavy
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| | barefoot. See the American Podiatric
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| items and walking on uneven terrain all
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| | Medical Association's
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| place excess stress
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| | (APMA) list of approved shoes at
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| through the feet. Decrease these
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| | seal/sealaccategory.html.8. Strengthen
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| activities by asking your
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| | the muscles in your feet: Place a small
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| spouse, significant other or friend for
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| | towel
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| help with the kids or
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| | on the floor and curl your toes on the
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| carrying heavy items. Avoid multiple
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| | towel as you bring the
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| trips up and down the
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| | towel towards you. Place marbles on the
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| stairs at work and home. Limit gardening
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| | floor and pick them
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| to flatter more
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| | up with your toes and place them in a
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| even terrain. Stop running and walking
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| | bowl.9. Wear orthotics: Prefabricated
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| for exercise and try
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| | orthotics are inserts that fit
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| biking or swimming. Avoid the stair
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| | into the shoe to help control motion in
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| stepper, the treadmill
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| | your feet. Controlling
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| and the elliptical machine at the gym.3.
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| | abnormal motion in the feet can decrease
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| Stop running or walking: Keeping up
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| | the stress and
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| aerobic activity is
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| | help the plantar fascia heal. Soft
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| important and cross training can help.
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| | inserts available at the
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| Try biking or
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| | drug store may be comfortable, but they
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| swimming. Most walkers hate the
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| | will not help control
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| stationary bike at the gym,
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| | abnormal motion. Make sure the orthotics
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| but this isn't forever. Don't drop your
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| | you buy are rigid
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| heel when you bike and
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| | or stiff from the heel to the ball of
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| try to avoid standing and climbing steep
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| | the foot.10. See a podiatrist: If your
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| hills if you cycle
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| | symptoms persist, make an
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| outdoors. If you participate in spin
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| | appointment with your podiatrist. Other
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| classes, you may need to
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| | treatments include
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| modify the class to avoid further injury
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| | prescription anti-inflammatory
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| to the foot. The
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| | medications, steroid
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| recumbent stationary bike may place
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| | injections, night splints, physical
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| excess stress through
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| | therapy, cast boots, shock
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| the arch because of the position. The
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| | wave therapy and surgery. Luckily, very
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| classic stationary bike
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| | few individuals need
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| may be more appropriate.4. Try using an
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| | surgery.Christine Dobrowolski is a
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| ice massage: Freeze a sports water bottle
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| | podiatrist and the author of
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|
| |
| | Those Aching Feet: Your Guide to
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| and place it on the floor. To decrease
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| | Diagnosis and Treatment
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| inflammation and pain
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| | of Common Foot Problems. To learn more
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| in your arch, roll your foot over the
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| | about Dr.
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| water bottle for at least 20
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| |
|
