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 their heel hurts. The truth is that they can have a bone 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 you can feel across your arch as you pull your toes toward you. This tissue, the plantar fascia, becomes inflamed and irritated at its junction with the heel bone. Every step you take causes a strain or 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 bottom of the heel/arch as the day progresses. Remember, foot pain is never normal! Most foot pain can be effectively and easily treated.
Here are the 8 things to do if you have heel pain.
*Avoid walking barefoot. Wear a shoe or slippers around the house. I often recommend Crocs to wear around the house. Your foot needs support. Walking barefoot around the house, especially if you have hardwood floors or your home is built on a concrete slab foundation, will aggravate an already inflamed plantar fascia.
* Stretch the 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-out shoes. Often times it’s your favorite old pair of shoes that causes plantar fasciitis.
*Try to use a shoe insert to support your arch. Avoid flimsy stands you’ll find in big box stores or the supermarket. The over-the-counter stands I recommend are Powersteps or Superfeet. You shouldn’t have to pay more than $50 for a good over the counter insert.
*I have never met anyone named Dr. Scholl. It is a great company. They make some great products. Arch supports for plantar fasciitis are not on the big list of products. Now there are fancy machines at Walmart. Regardless of what they advertise, those machines do NOT give you a “custom orthotic.” Save your money and try a Powerstep or Superfeet device. Avoid being ripped off by stores that sell “custom orthotics” or special inserts.
*Do not avoid seeing a podiatrist for foot pain. Would you go to the mall for heart problems? Of course, no. So why do so many people go to a shoe store for foot problems? Most likely, the employee there is not a doctor. I hate to see a patient walk in who has spent a lot of money on an insert bought from a local store. 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 my patients use a 16-ounce bottle of water. Freeze it. Roll it into the bow. Ice helps decrease swelling and movement of the bottle over 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 go away with the right 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 orthosis, other types of braces or supports, shock wave therapy, or even a new procedure. called dry. poking Rarely, surgery is needed for heel pain. Remember, heel pain is never normal. It can be treated effectively. A podiatrist is the expert when it comes to foot and ankle care.