| There are many different causes of heel pain, but | | | | during a |
| the most | | | | lunch break. (This should not cause pain. Don't |
| common cause is plantar fasciitis (plan * tar fash* ee | | | | continue if |
| * I * | | | | you have pain).7. Stretch your calf in the morning: If |
| tis). If you experience a sharp pain in your heel | | | | you have pain in the |
| when you | | | | morning upon waking, place a towel or a belt on |
| first step down in the morning, it is most likely due | | | | your |
| to plantar | | | | dresser. Before you get out of bed, wrap the towel |
| fasciitis. This problem is a result of excess stress | | | | or belt |
| through a | | | | around the ball of your foot. By pulling the foot |
| long ligament type structure (the plantar fascia) in | | | | towards you |
| the | | | | and keeping your leg straight, you should feel a |
| bottom of the foot. The excess stress causes | | | | stretch in |
| tearing and | | | | the back of the calf. This will also stretch the |
| results in inflammation and pain. The classic | | | | bottom of the |
| symptoms are | | | | foot. This is not time consuming or difficult to do, |
| pain in the heel at the first step in the morning, or | | | | but it does |
| upon | | | | require adjusting to a new routine.8. Stretch your |
| rising after long periods of rest. Many will complain of | | | | calf throughout the day: Spend about 5-10 |
| a | | | | minutes each evening stretching the calf as |
| sharp pain in the heel when they step out of their | | | | described |
| car or after | | | | above or with the runner's stretch. To really help |
| finishing their lunch break. Other individuals only | | | | keep the |
| experience | | | | calf and the bottom of the foot stretched out, try |
| heel pain at the end of the day or during certain | | | | and stretch |
| types of | | | | for 30 seconds, 10 times a day.9. Take |
| activity like running, soccer or tennis. The pain may | | | | anti-inflammatory medications: Anti-inflammatory |
| extend | | | | medications, like naproxen or ibuprofen, will help |
| into the arch and feel achy at the end of the | | | | decrease |
| day.Individuals develop plantar fasciitis for a variety | | | | the inflammation that occurs in the fascia as a result |
| of reasons. | | | | of the |
| One of the most common reasons for the | | | | tearing. You don't want to mask the pain with these |
| development of | | | | |
| plantar fasciitis is wearing poor quality or worn out | | | | medications. If you decrease the pain with the |
| shoes. | | | | anti-inflammatory medications but continue to |
| Another common reason is starting a new activity, | | | | participate in |
| such as | | | | an activity which causes tearing and inflammation of |
| walking or running, after a period of inactivity. Many | | | | the |
| active | | | | plantar fascia, you are not healing. Continue resting, |
| individuals develop plantar fasciitis after incorporating | | | | icing |
| hills, | | | | and stretching while you take the medications. Take |
| stairs or uneven terrain into their training routine. A | | | | the |
| new job | | | | medication with food and stop taking the medication |
| that requires standing all day or switching to a job | | | | if you |
| with a | | | | experience stomach discomfort.10. Lose Weight: This |
| harder surface, like cement floors, may contribute to | | | | is probably the last thing you wanted |
| it's | | | | to hear. In fact, there is a good chance that you |
| development. Individuals with flatfeet or excess | | | | have gained |
| pronation | | | | some weight since the onset of your heel pain due |
| (rolling in of the feet) may have a natural | | | | to a |
| predisposition for | | | | decrease in activity. But, there is no way around the |
| plantar fasciitis. Regardless of how the problem | | | | fact that |
| started, the | | | | increased weight on the body transmits to the feet. |
| treatment is aimed at decreasing the stress on the | | | | Increasing the stress on the plantar fascia can |
| arch and | | | | worsen |
| decreasing the inflammation.1. Identify the cause: | | | | plantar fasciitis, making it more difficult to treat. Eat |
| There is usually a reason for the | | | | smart |
| development of plantar fasciitis, but since the | | | | and try to incorporate aerobic activity which |
| condition is | | | | decreases the |
| not typically associated with an acute injury it may | | | | impact on the feet.11. Wear supportive shoes: This |
| be hard to | | | | step may seem logical, but |
| remember. The pain may have gradually developed | | | | most individuals don't realize how many shoes lack |
| after | | | | support. |
| starting a new training routine, changing the routine, | | | | A supportive shoe will only bend at the toes. Test all |
| running | | | | of your |
| or walking on a new surface, switching shoes, | | | | shoes and don't assume your running shoe is a |
| wearing | | | | supportive |
| worn out shoes or starting a new job. Once the | | | | shoe. Take your shoe and flip it over. Grab the toe |
| cause is | | | | area and |
| identified, stop the activity or modify it.2. Avoid | | | | the heel and try to fold the shoe. If the shoe bends |
| aggravating activities: Going up and down stairs, | | | | in half, |
| walking or running on hills, squating, lifting heavy | | | | then the shoe is not supportive. Don't go barefoot. |
| items and | | | | Get up in |
| walking on uneven terrain all aggravate this condition. | | | | the morning, do your stretch and then slip your feet |
| Try to | | | | in a |
| decrease these by limiting the number of times you | | | | supportive slipper or clog. See the American Podiatric |
| go up | | | | |
| and down the stairs and avoiding hills. If you must | | | | Medical Association's (APMA) list of approved shoes |
| squat | | | | at |
| down, keep the affected foot in front and flat on | | | | seal/sealaccategory.html.12. Try anti-fatigue mats: |
| the ground. | | | | These mats help to decrease the |
| Do not lift or carry heavy items including your kids. | | | | stress through the heel and add some shock |
| Use a | | | | absorption to |
| stroller or have your spouse, significant other or | | | | the floor. The mats can be a great asset for |
| friend carry | | | | employees who |
| them.3. Stop running or walking: Aerobic activity is | | | | work on a hard surface. You may want to consider |
| important to | | | | them for |
| maintain and cross training can help. Try biking or | | | | home if you spend many hours standing in a |
| swimming. Most walkers hate the stationary bike at | | | | workshop or in |
| the gym, | | | | the kitchen. See the APMA's list of approved |
| but remember this isn't forever. Don't drop your heel | | | | anti-fatigue |
| when | | | | mats at seal/sealaccategory.html.13. Strengthen the |
| you bike and try to avoid standing and hills if you | | | | muscles in your feet: Place a thin towel |
| cycle | | | | on your kitchen floor. Place your foot over the base |
| outdoors. If you participate in spin classes, you may | | | | of the |
| need to | | | | towel closest to you. Bring the towel towards you |
| modify the class to avoid further injury to the foot. | | | | by curling |
| The | | | | the toes and gripping the towel as it slides under |
| recumbent stationary bike may place excess stress | | | | your foot. |
| through | | | | Place marbles on the floor and pick them up one by |
| the arch because of the position. The classic | | | | one |
| stationary bike | | | | with your toes and place them in a bowl.14. Wear |
| is more appropriate.4. Use an ice massage: Freeze a | | | | orthotics: Prefabricated orthotics are semi-rigid |
| sports water bottle or a | | | | inserts that fit into the shoe to help control motion |
| juice can and place it on the floor. Roll your foot | | | | in your |
| over the | | | | feet. Controlling abnormal motion in the feet can |
| water bottle for at least 20 minutes twice a day. | | | | decrease |
| This helps | | | | the stress in the plantar fascia. Soft inserts available |
| decrease the inflammation in the foot while | | | | at the |
| stretching out | | | | drug store may be comfortable, but they will not |
| the arch.5. Use a contrast bath: Icing helps decrease | | | | help control |
| inflammation | | | | abnormal motion.15. Try a night splint: A night splint |
| occurring within a 48-72 hour period. To help | | | | holds the foot at 90 |
| decrease | | | | degrees while you sleep. This keeps the foot and |
| chronic inflammation, try contrasting between ice | | | | the calf |
| and heat. | | | | stretched out all night long. Night splints are an |
| Start with an ice pack on the heel and/or arch for 5 | | | | effective |
| minutes. | | | | treatment, but can be quite uncomfortable. Some |
| Switch to a heating pack or a hot water bath for 5 | | | | individuals |
| minutes. | | | | have more luck with the sock night splints than with |
| Alternate between the two for 20- 30 minutes 3-4 | | | | the rigid |
| times a | | | | splints. These devices are available online, but may |
| week. This may be more time consuming than the | | | | be |
| ice pack | | | | covered by your insurance when dispensed by your |
| alone, but can bring considerable relief.6. Roll a ball | | | | doctor.If your symptoms persist, see a |
| under your foot: Take a tennis ball, soft ball or | | | | podiatrist.Christine Dobrowolski is a podiatrist and the |
| even a rolling pin and roll your foot over it to help | | | | author of |
| stretch out | | | | Those Aching Feet: Your Guide to Diagnosis and |
| the plantar fascia. This can be done while watching | | | | Treatment |
| TV or | | | | of Common Foot Problems. To learn more about Dr. |
| reading the paper. Rolling the foot over the tennis | | | | |
| ball can | | | | Dobrowolski and her book visit |
| also be done at work if you have a desk job or | | | | . |