What are the main reasons for experiencing foot pain in the morning. How can you identify and treat conditions like plantar fasciitis, arthritis, and flat feet. Why do ill-fitting shoes contribute to foot discomfort and what steps can you take to find proper footwear.

Plantar Fasciitis: The Leading Cause of Morning Heel Pain

Plantar fasciitis is the most common culprit behind that sharp, stabbing pain you feel in your heel when you take your first steps in the morning. This condition occurs when the plantar fascia ligament, which connects your toes to your heels, becomes inflamed or irritated.

Why is plantar fasciitis pain often worse in the morning? The blood supply to the heel area is reduced during sleep, which can exacerbate symptoms upon waking. To alleviate this discomfort, consider the following strategies:

• Take anti-inflammatory medication to reduce swelling
• Massage the affected area with a tennis ball
• Perform targeted stretches for the plantar fascia
• Invest in shoes with proper arch support

Arthritis and Its Impact on Morning Foot Discomfort

Arthritis, particularly rheumatoid arthritis (RA), can be a significant source of foot pain, especially in the morning. RA is an autoimmune disorder that causes the body to attack its own joints, leading to inflammation and pain.

How does arthritis affect your feet?

Arthritis can cause:

• Painful stiffness in the feet
• Tenderness in the soles, making walking difficult
• Pain in the metatarsophalangeal (MTP) joints
• Discomfort in the ball of the foot
• Issues with the talonavicular and ankle joints

While arthritis can’t be completely cured, there are treatments available to manage symptoms and slow progression. These may include:

1. Anti-inflammatory medications
2. Arch supports
3. Braces
4. Physical therapy

Flat Feet: Understanding the Connection to Morning Foot Pain

Flat feet, also known as fallen arches, occur when you have low or no arches in your feet. This condition can lead to painful swelling in the arch and heel, particularly noticeable in the morning.

Why do flat feet cause pain? The lack of proper arch support puts extra strain on the ligaments and foot muscles, resulting in discomfort. If you suspect flat feet are causing your morning foot pain, consider these steps:

1. Consult a podiatrist for a formal diagnosis
2. Explore recommended therapies and stretches
3. Invest in footwear designed to support flat feet

Bone Spurs: A Hidden Source of Morning Heel Pain

Bone spurs are abnormal bone growths that can cause significant discomfort, especially in the heel area. These growths can rub against surrounding tissues and nerves, leading to intense pain upon waking.

What’s the link between bone spurs and plantar fasciitis?

Interestingly, bone spurs are often a by-product of plantar fasciitis. If you’re experiencing persistent heel pain, particularly in the morning, it’s crucial to consult your doctor. A proper diagnosis may require an MRI scan to identify the presence of bone spurs.

The Role of Ill-Fitting Shoes in Morning Foot Discomfort

Surprisingly, one of the most overlooked causes of morning foot pain is wearing ill-fitting shoes. Research published in the Journal of Foot and Ankle Research found a direct correlation between foot health issues and improper footwear.

How prevalent is the problem of ill-fitting shoes?

The study revealed that a staggering 63 to 72% of participants with foot health-related issues were wearing shoes that didn’t fit properly. This underscores the importance of selecting the right footwear to prevent and alleviate foot pain.

Tips for finding the right shoe fit:

• Measure your feet regularly, as size can change over time
• Shop for shoes later in the day when feet are slightly swollen
• Ensure there’s adequate space in the toe box
• Look for shoes with proper arch support
• Consider custom orthotics for specific foot conditions

Diagnosing and Treating Morning Foot Pain: When to Seek Professional Help

While occasional foot discomfort is common, persistent morning pain warrants attention. When should you consult a podiatrist or foot specialist? Consider seeking professional help if:

• Pain persists for more than a few weeks
• Discomfort significantly impacts your daily activities
• You notice visible swelling or deformities in your feet
• Over-the-counter treatments provide no relief

A foot specialist can provide a comprehensive evaluation, including:

1. Physical examination of your feet
2. Gait analysis to assess your walking pattern
3. Imaging tests like X-rays or MRI scans if necessary
4. Custom treatment plans tailored to your specific condition

Preventive Measures and Lifestyle Changes to Reduce Morning Foot Pain

While treating existing foot pain is crucial, implementing preventive measures can significantly reduce the likelihood of experiencing discomfort in the future. What steps can you take to protect your feet and wake up pain-free?

Daily foot care routine:

• Practice proper foot hygiene, including regular washing and drying
• Moisturize your feet to prevent dryness and cracking
• Trim toenails straight across to avoid ingrown nails
• Inspect your feet daily for any signs of injury or infection

Exercises to strengthen foot muscles:

Incorporating foot-strengthening exercises into your routine can help prevent various foot conditions. Try these simple exercises:

1. Toe curls: Use your toes to pick up small objects like marbles
2. Ankle rotations: Slowly rotate your ankles in circular motions
3. Heel raises: Stand on your toes, then slowly lower back down
4. Arch lifts: While seated, lift the arch of your foot without curling your toes

Lifestyle modifications:

Certain lifestyle changes can significantly impact foot health and reduce the risk of morning pain:

• Maintain a healthy weight to reduce stress on your feet
• Stay hydrated to promote overall joint and tissue health
• Avoid prolonged periods of standing or walking on hard surfaces
• Use supportive footwear, even when at home
• Consider using night splints for conditions like plantar fasciitis

The Impact of Nutrition on Foot Health and Morning Pain

While often overlooked, nutrition plays a crucial role in maintaining foot health and potentially reducing morning pain. How can your diet influence foot comfort?

Anti-inflammatory foods:

Incorporating anti-inflammatory foods into your diet may help reduce foot pain and inflammation. Consider adding these items to your meals:

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)
• Leafy greens (spinach, kale, collard greens)
• Berries (strawberries, blueberries, raspberries)
• Nuts and seeds (walnuts, almonds, chia seeds)
• Turmeric and ginger

Hydration and joint health:

Proper hydration is essential for maintaining healthy joints, including those in your feet. Aim to drink at least 8 glasses of water daily to support joint lubrication and overall foot health.

Calcium and vitamin D:

These nutrients are crucial for bone health, which directly impacts your feet. Include sources of calcium and vitamin D in your diet, such as:

1. Dairy products or fortified plant-based alternatives
2. Leafy greens like collard greens and kale
3. Fatty fish (salmon, tuna)
4. Egg yolks
5. Fortified cereals and juices

The Role of Sleep Posture in Morning Foot Pain

Your sleep posture can significantly impact foot comfort upon waking. How does the way you sleep affect your feet, and what adjustments can you make for a pain-free morning?

Sleep positions and foot alignment:

Certain sleep positions may exacerbate foot pain, particularly for those with plantar fasciitis or other heel-related issues. Consider these tips:

• Avoid sleeping with your feet pointed downward, which can tighten the plantar fascia
• Use a pillow to prop up your feet slightly while sleeping on your back
• If you sleep on your side, place a pillow between your knees to maintain proper alignment

Bedding considerations:

The right bedding can also play a role in foot comfort. Consider these options:

1. Use a supportive mattress that maintains proper spinal alignment
2. Invest in a footboard or specialized pillow to keep your feet in a neutral position
3. Try compression socks designed for nighttime wear to improve circulation

Pre-sleep foot care routine:

Implementing a foot care routine before bed can help reduce morning pain. Try these steps:

• Gently stretch your feet and calves before sleeping
• Apply a soothing foot cream or lotion to hydrate the skin
• Perform a brief foot massage to improve circulation
• Consider using a cold or hot compress, depending on your specific condition

Technology and Innovations in Foot Pain Management

Advancements in technology have introduced new ways to manage and prevent foot pain. What innovative solutions are available for those suffering from morning foot discomfort?

Smart insoles and orthotics:

Digital technology has revolutionized the world of orthotics. Smart insoles can:

• Provide real-time feedback on foot pressure and gait
• Offer personalized recommendations for improving foot health
• Track activity levels and suggest appropriate rest periods
• Integrate with smartphone apps for comprehensive foot care management

Wearable devices for pain relief:

New wearable technologies offer non-invasive pain relief options:

1. TENS (Transcutaneous Electrical Nerve Stimulation) devices for foot pain
2. Infrared light therapy socks to improve circulation and reduce inflammation
3. Compression sleeves with built-in hot/cold therapy options

3D-printed custom orthotics:

3D printing technology allows for the creation of highly personalized orthotics:

• Precise fit based on detailed foot scans
• Customized support for specific foot conditions
• Ability to adjust and refine the design as needed
• Potential for faster production and lower costs compared to traditional methods

By understanding the various causes of morning foot pain and exploring both traditional and innovative solutions, you can take proactive steps towards waking up pain-free. Remember to consult with a foot specialist for persistent issues, as they can provide personalized advice and treatment plans tailored to your specific needs. With the right combination of preventive measures, lifestyle adjustments, and targeted treatments, you can start each day on the right foot – literally and figuratively.

5 Reasons You May be Experiencing Foot Pain in the Morning

Stabbing, intense pain in your foot first thing in the morning is no way to wake up. Talk about getting the day off on the wrong foot! That first step out of bed shouldn’t hurt, but for far too many people, it does. 

There are a few causes of this type of foot pain in the morning, or even heel pain in the morning, some more common than others.

Explore these common causes of foot pain in the morning:

1.) Plantar Fasciitis

This painful condition is by far the most likely source of your foot pain if it strikes immediately upon getting out of bed. Plantar fasciitis occurs when the plantar fascia ligament that connects your toes to your heels becomes painfully inflamed or irritated. If you have this condition, you will notice stabbing pain around your heel when you wake and take that first step of the day. Of course, plantar fasciitis can also cause pain other times of the day, but many sufferers note it most prominently in the morning.  

Symptoms of plantar fasciitis can be more notable right after waking because the blood supply to the heel area is reduced when you sleep. To treat this condition, you can take anti-inflammatory medication to reduce the swelling. You can also massage the area with a tennis ball, by rolling it along your arch, or bottom of foot, or by stretching the area. 

If you believe you’re experiencing this condition, check out these shoes that properly support your arch.

2.) Arthritis

Rheumatoid arthritis (RA) is an autoimmune disorder that can cause joint pain and even deformity. With RA, the body actually fights against itself, attacking the fluid within the lining of the joints and the joints themselves. This then leads to inflamed painful joints. 

If you have noticed your feet are painfully stiff and the soles of your feet are so tender you can’t walk on them when you wake, this type of arthritis could be the culprit. RA most often affects the metatarsophalangeal (MTP) joints, which can cause an eventual shift in the toes. It can also cause pain on the ball of the foot and affect the talonavicular and ankle joints. 

There are other types of arthritis that can also result in foot pain, which can be especially noticeable in the morning. For example, osteoarthritis is especially common and is often called the “wear and tear” arthritis due to its degenerative and age-related properties. 

Although it’s almost impossible to cure arthritis, especially RA, there are treatments that can limit the symptoms and somewhat slow its progression. Anti-inflammatory medications, arch supports, braces and more are often utilized to lessen the severity of arthritis.

3.) Flat Feet

This condition, known as both flat feet and fallen arches, happens when you have low or no arches. This lack of arch then causes the sole of your foot to touch the ground when standing, instead of just your heel and the front pad of your foot. 

While flat foot might not cause pain itself, it can result in painful swelling in the arch and heel. This pain is caused by the lack of support for the ligaments and foot muscles, which causes strain. If you face foot pain first thing in the morning and are concerned about flat feet, have a podiatrist formally diagnose you with the condition. From there, they may recommend therapy, stretches and proper footwear to mitigate your pain. 

4.) Bone Spurs

A bone spur occurs when the bone grows abnormally, causing it to rub other tissues in the area or nerves, which can cause pain. When you have a bone spur in your foot, it’s often located in the heel area and can cause intense pain, especially first thing in the morning. 

If you have plantar fasciitis, you are more likely to experience a bone or heel spur, as often, these are a by-product of the condition. Consult your doctor about concern of a bone spur, as a MR scan is often required to properly diagnose.

5.) Ill-Fitting Shoes

The final reason you might experience foot pain first thing in the morning is ill-fitting shoes. Your shoes should always fit perfectly and provide adequate arch support, especially if you have a pre-existing foot condition that requires special footwear. In fact, according to findings from a study published by the Journal of Foot and Ankle Research, many foot pain and foot disorders are directly related to wearing incorrect footwear.

In the study, some 63 to 72% of participants who had foot health-related issues were found to be wearing improperly fitting shoes. Therefore, if you are having pain in your feet, one of the first things you should check is the fit of your shoes. Here are our top tips, straight from our podiatrists, for finding the right fit when shoe shopping. 

Your Next Step

At Foot & Ankle Group, we are committed to helping you walk, run and live pain-free. In fact, your relief may be just a few steps away. 

Our dedicated staff can often get you in for a same day appointment if your pain is severe. We also offer a wide variety of treatment options, including therapeutic remedies that are designed to prevent the need for more invasive procedures, to get you back on your feet as quickly as possible. Contact us to schedule an appointment today!

Why is my heel sore when I get out of bed? What can I do?

There are a number of conditions that cause pain on the bottom of your heel. The most common cause is plantar fasciitis, which affects approximately 1 in 10 people.

The plantar fascia is a ligament-like structure that runs from the bottom of the heel to the ball of the foot, and helps to support the arch.

Plantar fasciitis is characterised by a sharp pain when first getting out of bed in the morning, which reduces with walking. However, the pain may return at the end of the day, and be just as painful as the morning pain.

Risk factors for getting plantar fasciitis include being overweight, increased time spent standing and a decreased ankle joint range of motion. These risk factors all place extra stress on the plantar heel, resulting in pain. Therefore, addressing these risks are a key part of successful management.

There are a variety of treatments used for plantar fasciitis, however there is no agreement on which treatments are most effective.

Simple heel pain self-care treatments include:

• reducing weight (ideally a BMI below 30)
• reducing activity levels (e.g. amount of running) or time spent standing
• wearing supportive cushioned footwear (e.g. runners)
• performing calf and plantar fascia stretches before standing after a period of rest

If these treatment fail, there are a variety of other more complex and expensive treatment options. Two commonly provided treatments are foot orthoses (shoe insoles) and corticosteroid injections. Although these treatments are common, it is not known which treatment is more effective.

A new randomised trial (the SOOTHE Heel Pain Trial) will compare these interventions, and is looking for participants with plantar fasciitis.

For more information about participating in the trial please see the website www.heelpaintrial.com or contact Glen Whittaker on 9479 5785 or [email protected].

Post navigation

How to Treat Your Morning Heel Pain at Home in 3 Easy Steps

As a heel pain sufferer, you’ll understand how incredibly frustrating heel pain can be. Some days you wake up and the heel pain is not too bad yet on other days it can feel like someone is sticking a knife in the bottom of your foot. It seems to start to improve only to come back with a vengeance. Simple tasks like keeping up with the kids gets harder, standing on your feet at work hurts, your friends keep asking you why you are limping and going for a walk and exercising can be near impossible.

If this is your daily routine, then you’re not alone. Heel pain is an incredibly frustrating condition that impacts many Australian’s every day.

Your heel pain is usually really bad first thing in the morning because all of the muscles and tissues in your feet get a bit gluggy or stiff during the night, particularly the plantar fasica. This is one of the key laws of our physiology in that our tissues tend to adapt to the degree they are moved and because our feet don’t move a lot while we are sleeping the muscles, ligaments and tendons in our feet (and our whole body for that matter) tend to stiffen overnight.

When you put your foot to the floor first thing in the morning you’re effectively tearing apart the healing plantar fascial tissues and this can really hurt!

So here are the 3 easy steps you can do to ease your heel pain and make your first steps out of bed in the morning far less painful.

Step #1: Writing your name will help … let me explain!

So here is what you do:

Just before you swing your feet out of bed to stand up, take a minute to write your full name (including your school yard nickname!) or the letters of the alphabet from A-Z in cursive.

Do this with one foot at a time, imagine you are writing your name with your big toe. One minute, each foot is all it takes and it is good for non-painful heels too!

This movement helps to flush away some of the waste products that settle around sore heels during the night and warms the tissues up so they can take your body weight a lot easier and with less pain.

“A muscle is like a car. If you want it to run well early in the morning, you have to
warm it up.”    Florence Griffith Joyner

Step #2: Have a Ball!

You are going to have a real ball with this step (literally we will be using a tennis ball) and this step works really well with the previous step 1 to get those heels moving more freely and with less pain!

By gently massaging your feet over a tennis ball before you stand on them in the morning and before you got to bed at night stimulates blood flow and relieves tension in your heels by flushing away painful, inflammatory fluids that build up overnight or after a day’s activity.

So here is what you do:

Get yourself a tennis ball.

Position yourself on the side of your bed or in a chair with your foot resting on the ball. Just let the weight of your leg do the work, in other words, don’t grind your foot into the ball, use as much pressure as you can while still being comfortable!

Then massage back and forwards over the entire length of your foot (from heel to toe) for one minute. Remember to do both feet to maintain balance.

To further increase the benefit, add in these additional movements:

Roll the ball around in small circles on your forefoot for 30 seconds.

Now roll the ball around in small circles on your arch (from the end of the ball of your foot to the beginning of your heel) for 30 seconds.

Then roll the ball around in small circles on the heel of your foot for 30 seconds.

Repeat the above process on your other foot.

“Even if you don’t have time for a big workout, stretching in the morning and night really changes your body.”    Erin Heatherton

Step #3: Ice is Nice!

Heel pain is made even more painful because of inflammation. With inflammation we see heat, swelling and pain. Cooling the inflamed heel tissues with ice can bring about significant relief!

So here is what you do:

Fill a 600ml water bottle with water and freeze it.

Once frozen, roll your foot over the bottle back and forwards through the arch of your foot (heel to toes) using the weight of your leg only (don’t push down hard).

Do this exercise sitting down for 3-5 minutes at a time.

This exercise is especially effective at the end of the day, after a day of activity or at times when the heel pain is particularly sore and can provide some instant relief from the pain.

Pro Tip: Using a bottle with bumps and grooves will further increase the massaging benefit of this exercise.

The key to these exercises helping you is to do them regularly. Aim for first thing in the morning and before you go to bed at night for best results. Typically improvement can be felt in 7-10 days.

Want to know more click here!

More blog posts…

About Mike Talbot

Mike Talbot is a progressive podiatrist who believes in questioning the standard treatment options for musculoskeletal disorders of the foot and leg in order to achieve better clinical outcomes for his clients.

Over the past 18 years Mike has developed a repertoire of techniques and skills aimed at helping people achieve optimal foot and leg posture, reduce pain, prevent injury and improve performance.

Understand It and Heal It

A common complaint of runners is heel pain. Many medical diagnoses can be grouped under the symptom of heel pain. These diagnoses include Achilles tendonitis, Achilles tendonosis, plantar fasciitis, and flexor tendonitis. As a physical therapist that specializes in treating running injuries, a frequent question I ask my patients is, “ How intense is your heel pain when you stand and take your first steps in the morning?”

Why are the symptoms so severe in the morning? Why is it that the runner can frequently “walk it off” and continue with training only to experience the same (or worse) symptoms the next day? Treating this common and complicated condition requires that runners understand the physiology of the healing process.

The tendons and fascia that surround the calcaneus (heel bone) are primarily composed of fibrous, rope-like cells called collagen. These tissues are in a daily flux of breaking down and rebuilding. This tissue turnover is especially active in runners because of the increased stresses they put on their bodies. The Achilles tendon, plantar fascia, and toe flexor musculature must withstand huge stresses because of their role in decelerating the impact of up to 6-10 times our body weight during running. At the cellular level, the decelerating forces tear collagen fibers. One of the most amazing things about this process is that the tissues can repair themselves. And, if we don’t overstress our tissues (by running too far, too fast, or both), our tendons and tissues can come back stronger. That is how we accomplish those PR’s.

However, if runners do not allow their tissues to recover properly, injuries occur. Runners can experience acute or chronic injuries. The following explanation and advice will focus on runners with chronic heel pain. With a chronically injured tissue, the body produces collagen in an excessive and disorganized manner. A good analogy is that instead of the collagen fibers’ normal alignment appearing as uncooked spaghetti noodles lined up in a box, the traumatized and damaged fibers appear as cooked spaghetti in the bottom of the pot. This process is called collagen cross-linking.

Plantar Fasciitis: Exercises to Relieve Pain | CS Mott Children’s Hospital

Introduction

• Heel pain can be caused by stress placed on the plantar fascia ligament when it is stretched irregularly, which causes small tears and inflammation. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.
• Exercises for plantar fasciitis—when combined with other steps such as resting, avoiding activities that make heel pain worse, using shoe inserts, icing, or taking pain relievers—usually succeed in relieving heel pain.
• Exercises for plantar fasciitis may be especially helpful for reducing heel pain when you first get out of bed.
• If you have questions about how to do these exercises or if your heel pain gets worse, talk to your doctor.

How to do exercises for plantar fasciitis

• Warming up before and stretching after sports or exercise may make your plantar fascia more flexible and may decrease the chance of injury and inflammation.
• You may want to take a pain reliever such as a nonsteroidal anti-inflammatory drug (NSAID), including ibuprofen or naproxen, to relieve inflammation and pain. Some people take NSAIDs at least 30 minutes before doing recommended exercise, to relieve pain and allow them to do and enjoy the exercise. Other people take NSAIDs after they exercise. Be safe with medicines. Read and follow all instructions on the label.
• After you exercise, ice your heel to help relieve pain and inflammation.

Stretching exercises before getting out of bed

Many people with plantar fasciitis have intense heel pain in the morning, when they take their first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up can often reduce heel pain.

• Stretch your foot by flexing it up and down 10 times before standing.
• Do toe stretches to stretch the plantar fascia.
• Use a towel to stretch the bottom of your foot (towel stretch).

Other steps can help reduce heel pain when you take your first steps after getting out of bed. You can:

• Wear a night splint while you sleep. Night splints hold the ankle and foot in a position that keeps the Achilles tendon and plantar fascia slightly stretched.
• Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
• Always wear shoes when you get out of bed, even if it is just to go to the bathroom. Quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.

Stretching exercises should create a pulling feeling. They should not cause pain. Ask your physical therapist or doctor which exercises will work best for you.

Exercises to do each day

Stretching and strengthening exercises will help reduce plantar fasciitis.

It’s best to do each exercise 2 or 3 times a day, but you do not need to do them all at once.^{footnote 1}

• Use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.

References

Citations

1. American Academy of Orthopaedic Surgeons and American Academy of Pediatrics (2010). Plantar fasciitis. In JF Sarwark, ed., Essentials of Musculoskeletal Care, 4th ed., pp. 839–844. Rosemont, IL: American Academy of Orthopaedic Surgeons.

Other Works Consulted

• Digiovanni BF, et al. (2006). Plantar fascia-specific stretching exercise improves outcomes in patients with chronic plantar fasciitis. A prospective clinical trial with two-year follow-up. Journal of Bone and Joint Surgery, 88(6): 1775–1781.
• Pasquina PF, et al. (2015). Plantar fasciitis. In WR Frontera et al., eds., Essentials of Physical Medicine and Rehabilitation, 3rd ed., pp. 463–467. Philadelphia: Saunders.

Credits

Current as of:
November 16, 2020

Author: Healthwise Staff
Medical Review:
William H. Blahd Jr. MD, FACEP – Emergency Medicine
E. Gregory Thompson MD – Internal Medicine
Adam Husney MD – Family Medicine
Kathleen Romito MD – Family Medicine
Gavin W.G. Chalmers DPM – Podiatry and Podiatric Surgery

Current as of: November 16, 2020

Author:
Healthwise Staff

Medical Review:William H. Blahd Jr. MD, FACEP – Emergency Medicine & E. Gregory Thompson MD – Internal Medicine & Adam Husney MD – Family Medicine & Kathleen Romito MD – Family Medicine & Gavin W.G. Chalmers DPM – Podiatry and Podiatric Surgery

American Academy of Orthopaedic Surgeons and American Academy of Pediatrics (2010). Plantar fasciitis. In JF Sarwark, ed., Essentials of Musculoskeletal Care, 4th ed., pp. 839-844. Rosemont, IL: American Academy of Orthopaedic Surgeons.

4 Things That Cause Heel Pain in the Morning

Do your heels hurt first thing in the morning? Here’s how to tell if it warrants a trip to the doctor.

Image Credit: simarik/iStock/GettyImages

You swing your legs out of bed, hit the floor with your feet and — ouch! — your heels are hurting. Already. What a way to start your day.

“Heel pain is one of the top five reasons that patients go to a podiatrist,” Nelya Lobkova, DPM, a podiatrist at Step Up Footcare in New York, tells LIVESTRONG. com. The heel is a weight-bearing bone; constant repeated stress of walking barefoot at home, standing at a desk or taking up running as a new hobby are a few reasons why foot docs have been seeing an uptick in heel pain problems lately.

As for why heel pain strikes in the morning? When you’re resting in bed, the plantar fascia — the fibrous connective tissue that runs from heel to toe along the bottom of your foot — is contracted, Dr. Lobkova says. “The first step out of bed aggressively wakes up and stretches the fascia, causing pain and micro-tearing where the [tissue] inserts in the heel,” she says. Then, the heel hardly has a chance to recover as you constantly move about during the day.

There are quite a few reasons behind heel pain. Here are some common possibilities for why your morning steps hurt:

1. You Have Plantar Fasciitis or Fasciosis

When the plantar fascia becomes inflamed, it’s called plantar fasciitis, and it’s the most common cause of pain after taking the first steps in the morning. When this fascia is damaged through repeated stress, docs call this plantar fasciosis.

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot, from the toes to the heel, as explained by the Cleveland Clinic. It usually causes sharp, stabbing heel pain in the morning or after a long period of rest or standing.

It’s possible that if you have plantar fasciitis, you may also have bony growths called heel spurs. That said, a spur is likely not the source of pain here. “Heel spurs are not the cause of plantar fasciitis pain,” Dr. Lobkova says, adding that while heel spurs are common in the general population, just 5 percent of those with spurs will suffer from pain, she says.

2. You Have Achilles Tendinitis

Your Achilles tendon runs from your calf muscles down to your heel, but overuse injuries lead to tendinitis. You might suspect the condition based on where the discomfort is located. “Pain in the back of the heel in the morning is usually caused by tightness and micro-tearing of the Achilles tendon,” Dr. Lobkova says.

Achilles tendinitis is inflammation of the Achilles tendon at the bottom of your calf muscles, per the Mayo Clinic. This tendon connects the bone of the heel to the muscles of the calf. The tendon is commonly inflamed by overuse during sports or running.

Some feel mild to severe pain, as well as tenderness and swelling. The tendon may be aggravated by flat arches and trauma. If untreated or injured further, the Achilles tendon may tear or rupture completely.

While stretching can help, the pain may increase during stretching because of the inflammation of the tissues. Some discomfort during stretching is normal. However, if you have a tearing feeling in your heel when stretching, stop immediately. Never stretch to the point of pain.

Nerve disorders are another cause of discomfort. Dr. Lobkova points to Baxter’s neuritis, a pinched nerve near the heel bone, though there may also be a pinched nerve or disc herniation in the spine. With Baxter’s neuritis, however, the pain usually gets worse after activity and as the day wears on.

4. It’s an Arthritis Disorder

This pain could be one of three types of arthritis disorders: rheumatoid arthritis (an inflammatory disorder that affects the joints), ankylosing spondylitis (a form of arthritis that affects the spine) or gout (inflammatory arthritis that affects the joints, including the big toe).

“These are systemic conditions that will commonly present in both feet or in other joints as well,” Dr. Lobkova says. Be on the lookout for lower back pain and symptoms that you experience through flare-ups.

If your podiatrist suspects you could have one of these conditions, they’ll likely ask that you see your doctor or a rheumatologist, who may order additional tests to rule out or confirm these conditions.

How to Relieve Morning Heel Pain

To get off on the right foot in the morning, stretch. Doing so will prime your heels — and your body — to feel comfortable all day. Dr. Lobkova suggests keeping a towel or Theraband near the bed. Try her four-stretch a.m. routine:

Move 1: Heel Rise Stretch

1. Stand barefoot on the affected leg on a stair. Your heel
   should extend over the edge of the stair. (The unaffected leg hangs free).
2. Place a rolled-up towel beneath the toes of the sore foot.
3. Slowly raise and lower the affected heel for a count of
   three. Hold for a count of two. Then lower for a count of three.
4. Do 12 repetitions. Ideally, do this three times per day.

1. Sit with the affected leg stretched out in front of you.
2. Loop the towel around the foot and pull back to stretch. Hold
   for 20 seconds. Relax for 20 seconds.
3. Pull the towel to the right side. Hold 20 seconds.
4. Pull the towel to the left side. Hold 20 seconds.
5. Bend leg to a 90-degree angle and loop towel around the
   forefoot. Pull foot back for 20 seconds. Relax for 20 seconds.

1. Facing a wall, put hands against the wall at eye level.
2. Stand with the affected leg back (heel on the floor) and
   uninjured leg forward (knee straight with toes facing forward).
3. Lean into the wall. Hold for 15 to 20 seconds. Repeat 10
   times.

1. Stand facing a wall with hands at chest level.
2. Slightly bend both knees and place the injured foot toward the back.
3. Lean into the wall to stretch the lower calf. Hold for 15 to
   20 seconds. Repeat 10 times.

Pro tip: During the day, you can also roll a frozen water bottle under your foot or try a spiky massage ball (like this one on Amazon) to soothe soreness, Dr. Lobkova says.

Heel pain is a signal that your body needs rest. Give your body time to recover and inflammation to resolve by stopping high-impact activities, including HIIT or running, until you feel better, Dr. Lobkova says.

Finally, if you’re experiencing heel pain, it’s best to make an appointment with a podiatrist, Dr. Lobkova says. The longer the pain sticks around, the harder it can be to treat — and so it just prolongs the pain and possible time off away from the physical activities you love.

Avoid Morning Heel Pain: Things To Do in Bed

If the first step out of bed results in heel pain, then there is a good chance that you may suffer from a condition called “plantar fasciitis.”

This morning heel pain affects approximately 10 percent of the general population. Plantar fasciitis occurs because the supporting ligament (plantar fascia) of the arch becomes strained and inflamed. It can severely impact your day-to-day routine and may prevent you from staying active.

Fortunately, this heel pain will resolve over time with but the process can take up to a year in severe cases. However, there are several simple things that you can do to assist the healing process.

The first few steps out of bed are particularly painful with plantar fasciitis because the ligament contracts during periods of rest. Standing causes sudden stretching and pulling of this ligament, and this can start the pain cascade.

It is important to “warm-up” and “stretch” the foot before you even get out of bed.

3 Easy Steps To Avoid Morning Heel Pain While Laying in Bed :

1) Stretch the arch of the foot.

While flat on your back, lift your leg straight in the air and wrap a towel around the front of your foot. Then, with both hands pull on the towel and stretch the ball of the foot and ankle, so that your knee is straight and the foot position starts to point towards your nose. This directly stretches the plantar fascia and the calf muscles. A tight calf muscle can contribute to plantar fasciitis symptoms.

2) Draw an air alphabet with your toes.

This is a great exercise to “wake up” the deep muscles within the foot that help support the arch and plantar fascia ligament. Using your big toe as a pointer, tracing the alphabet as if you were writing in the sand.

3) Perform “toe crunches.”

This exercise specifically strengthens the muscles directly beneath the plantar fascia ligament. Simply curl your toes downward as if trying to pick up a pencil with the sulcus of the toes.

Perform these exercises daily for 2-5 minutes before you get out of bed. Though, before you take that first step, firmly plant your foot on the floor and allow the plantar fascia ligament to fully stretch.

Hopefully, this simple routine will help alleviate the symptoms of plantar fasciitis. Though persistent pain should be evaluated by a health care professional. In my practice, I have found that a focused strengthening program is central to a rapid recovery from plantar fasciitis pain.

To learn more about Dr. Blitz, please visit www.nealblitz.com.

90,000 It hurt to step on the heel. What to do?

Without prescription

“Suddenly it became very painful to step on the heel. Please give advice on what to do. And why is this happening? ”

Nina Vitalievna Yakubovskaya, Baranovichi.

This is one of the symptoms characteristic of many diseases, or a consequence of an injury. Indeed, among the important functions of the foot is depreciation.The heel has increased sensitivity due to the fact that it contains a large number of nerve endings. Therefore, for any, even minor, damage, a person feels pain. It is necessary to understand what exactly it is caused by before taking further action.

But first of all, you need to pay attention to your shoes, especially for lovers of high heels. The tension of the feet is often a consequence of flat feet. It is also harmful to be constantly on your feet all day long.Excessive weight or a sharp increase in it contributes to an increase in the load on the feet. And as a result of a sharp weight loss or physical overload in the heel, atrophy of the subcutaneous fat “cushion” occurs, which is also fraught with pain. It also occurs when walking, if the calcaneus is bruised and the surrounding tissues become inflamed.

However, the most common cause is a heel spur. The long plantar ligament supports the shape of the foot and provides shock-absorbing properties. The leg requires rest, but shoes with insufficient supination cause inflammation of the plantar fascia (fasciitis), which runs along the foot of the tissue that connects the heel to the toes.The result is severe pain, especially in the morning.

At the same time, a number of other diseases can cause heel pain. For example, an inflammatory process in the Achilles tendon due to constant stress on the calf muscles (climbing uphill, jumping), wearing uncomfortable shoes, constantly walking in high heels. Or it may be a disease of the spine, especially its lumbar spine. Sometimes latent infections or rheumatism give a characteristic picture in the form of reactive inflammation of the heels.

In each individual case, the treatment will differ depending on the cause. If there was an injury, then you need to contact an orthopedic traumatologist. You may need to consult a surgeon, neurologist, oncologist, phthisiatrician, rheumatologist. If you are not sure about the cause of the pain, then make an appointment with your GP. After the examination, he will refer you to the correct doctor. As a rule, an examination of the foot, ultrasound and X-ray examinations are sufficient for a diagnosis to be made by an experienced specialist.To eliminate pain in the heel, treatment of the underlying disease giving such a symptom is necessary. Pain relievers can only temporarily relieve you of the discomfort.

Treatment consists of:

• medication and physiotherapy methods,

• creating rest for the foot,

• massage,

• physiotherapy exercises.

Massage improves blood circulation, which helps not only to eliminate pain, but also to relieve the inflammation itself.The constant use of special insoles with an instep support and a heel cushion reduces pressure on the disturbing area. At home, they resort to drugs such as non-steroidal anti-inflammatory drugs (tablets, injections, ointments). Corticosteroid injections into the painful area may be required. Folk remedies: herbal teas, soothing baths. Additionally, a tight bandage is used.

After heavy loads on the legs, an ice compress will help to quickly relieve pain in the heel. To do this, put ice cubes in a bag and apply to a sore spot.Keep the compress for 5 – 10 minutes.

To prevent the occurrence of painful sensations in the area of ​​the foot, you should wear comfortable and correctly selected shoes. It is good if your shoes or boots have an orthopedic insole. The heel is no higher than four centimeters, the shoes should not be narrow. At home, you can do exercises for your legs: bend and unbend your feet in a sitting position for two minutes, roll a tennis ball on the floor with your feet. It is useful to take contrasting herbal baths. You should eat right and fight excess weight, walk barefoot on the grass and pebbles on the beach.At home, it is useful to walk on a rug with heated coarse salt.

Olga PERESADA, Professor of the Department of Obstetrics and Gynecology, BelMAPO, Doctor of Medical Sciences.

Which doctor should I contact for pain in the heel – doctors treating the disease

Moscow surgeons – latest reviews

At the reception, the doctor listened to me, examined me, performed the necessary manipulations and prescribed high-quality treatment.The doctor is attentive, qualified, explains everything clearly and easily. I can recommend this specialist to my friends, if necessary, and if necessary, I can apply again. I was pleased with the quality of the reception.

Azamat,

October 13, 2021

The doctor at the reception prescribed treatment for me. The doctor did everything that was needed. I was pleased with the result. There is already an effect of the treatment. An attentive doctor is a specialist in his field. Everything was clear, understandable and accessible.

Anna,

October 13, 2021

The doctor is very responsive, responsible, humane.At the reception, Andrei Ilyich examined the patient, after the operation, how well everything heals there. He recommended that additional research be done to more accurately determine the condition. As a result, he gave recommendations for care, prescribed medicine.

Natalia,

October 13, 2021

A wonderful doctor. Zarina Anatolyevna conducted an examination, told everything, answered all my questions and gave good recommendations. A friendly, qualified, attentive doctor. I will contact this specialist again. The only thing is that the doctor did not warn me that the procedures performed at the reception would be paid additionally.

Moderation,

October 14, 2021

I support and approve of my doctor’s treatment methods.As a specialist, I also really like the conversation, a polite, calm and very patient doctor who is always ready to listen to take into account the patient’s requests. The doctor was late for an appointment only once, for which I am absolutely not angry. There are good results, which cannot but please me. Thanks!

Moderation,

October 13, 2021

Olesya Yurievna suggested a solution to my problem, signed up for an additional examination.She is an experienced doctor, I liked the communication with her, attentive, benevolent. The doctor tried to explain everything clearly.

Timur,

October 10, 2021

A wonderful doctor, he solved the problem and got rid of complexes! Doctor with golden hands and head! Thanks

Moderation,

October 14, 2021

Good surgeon. The reception went well. Alexey Petrovich examined and removed the boil, gave recommendations. The doctor was polite. The doctor helped in solving my problem, I was satisfied.

Lyudmila,

October 13, 2021

Everything went well and carefully.The doctor listened to all the complaints, examined me and collected an anamnesis. She also gave advice, consulted and chewed everything up. Responsive specialist. I solved my question. I found this doctor on the Internet. The reception lasted about 15 minutes.

Moderation,

October 14, 2021

I went to a specialist with a child. At the reception, the doctor listened to us, conducted an examination, consulted and helped in resolving our issue. The doctor is attentive, explains everything clearly and easily. I can recommend this specialist to my friends, if necessary, and if necessary, we can apply again. We were satisfied with the quality of the reception.

Elvira,

07 October 2021

Show 10 reviews of 14,743 90,000 What to do when your heel hurts

The heel, like the rest of the foot, acts as a shock absorber.The heel bone is the largest bone in the foot. Together with the soft fat layer, it can withstand enormous loads when running and walking. It is through the heel that many nerves and blood vessels pass to other parts of the foot, which is why it is very sensitive to injury and disease.

Any painful sensations in the legs can greatly ruin life, because every step is taken with difficulty and the overall vitality drops sharply. It is very important to find out why the heels hurt so that you can regain ease of gait as soon as possible.

Heels hurt, causes

Painful sensations in the heels can appear due to many factors. First of all, this is constant overstrain and overload of the foot, which lead to pain. The most common cause is the wrong shoes, especially for women who regularly wear high-heeled shoes. Also, shoes with unusually low heels, a sharp increase in physical activity or prolonged stay on your feet can lead to this.

The causes of heel pain can be various diseases, including:

• Arthritis – This inflammation of the tissue that runs along the foot and connects the toes to the heel bone.The painful sensations intensify gradually, and the heels hurt especially strongly in the morning;
• Plantar fasciitis. The sole fascia is a dense formation located in the connective tissue that runs along the entire sole of the foot. Regularly wearing tight shoes or standing on your feet for a long time can lead to inflammation of the fascia. In addition to pain, plantar fasciitis causes the deposition of salts at the site of inflammation, which provokes the formation of a heel spur;
• Calcaneal spur is a chronic form of heel fasciitis, in which the deposition of calcium salts under the skin leads to the formation of a kind of growth.It presses on the surrounding tissue, causing the heel to hurt when walking. The pain is most intense in the morning after sleep, during the day it subsides a little, but it can return and intensify again;
• Any injury to the tendon, straining or tearing, can also lead to sharp burning pains just below the heel, which are especially felt when walking or exercising;
• Reactive arthritis – sometimes the heels hurt due to the development of infectious processes in the body, most often chlamydia and other sexually transmitted diseases.Latent infection provokes reactive inflammation of the heel tendon, resulting in constant pain that worsens at night;
• Certain other diseases, such as gout.

These diseases do not go away on their own, therefore, when the heel hurts when walking, you should consult a doctor, traumatologist or rheumatologist. The heel is a very vulnerable part of the body and it usually takes weeks or months to heal. Regardless of the diagnosis, in order to completely get rid of discomfort while driving, you need to be patient and follow the doctor’s recommendations exactly.

How to get rid of heel pain in the morning

If your heel hurts in the morning, there are several methods that can help you cope with severe soreness in the heels that appear at the very beginning of the day:

• Cold treatment – to relieve pain, you can massage the heel with an ice cube for 5-7 minutes, until numbness. This procedure should be repeated 3-4 times during the day. In addition, it is effective to alternate cold with warmth. To do this, first apply ice to the sore heel for 15 minutes., then take a break for 15 minutes. and end the procedure by applying a hot heating pad for another 15 minutes;
• Pain relievers – NSAIDs such as Ibuprofen are effective for treating any inflammatory disease, including those that cause heel pain when stepped on;
• Using a heel pad – Pain can be reduced by distributing the load more evenly across the heel. To do this, it is recommended to use special liners that are inserted into shoes and raise this part of the body by 3-6 mm, which slightly reduces the load on the transition zone between the sole and the heel.

Read also:

How to choose safe footwear for your health?

10 useful tips for those who start running

7 folk recipes to help heal trophic ulcers

How to avoid heel pain

To prevent the development of serious problems, you should carefully monitor your health. So, extra pounds are not only harmful to the whole body, they increase the load on the heels, so it is important to maintain normal weight.

Wearing comfortable shoes with low heels (up to 5 cm) is the most important preventive measure for the occurrence of foot diseases. Often the heel hurts due to overstrain of the foot, and the low heel distributes the load evenly over its entire surface. If there are even minimal signs of flat feet, it is necessary to use special orthopedic insoles that support the muscles and ligaments of the foot, protecting the heel.

It is extremely useful, even for a perfectly healthy person, to regularly perform special therapeutic exercises for the prevention of leg diseases.

Heels hurt, gymnastics

There are several effective exercises for strengthening and improving the muscles of the legs and, including the heels:

• Use your feet to roll a small ball, such as a tennis ball. This exercise should be done daily a couple of times a day for a few minutes;
• Knead and stretch your calves and feet. Massage, preferably at the end of the day, before bed;
• Stand facing the wall at arm’s length from it.Rest your palms on the wall, take a step back with your right foot, and bend your left at the knee. Bend over to the wall and place your right heel on the floor to stretch your right calf muscles. After standing this way for 10 seconds, switch legs and repeat the exercise several times for each leg.

Regular exercise can help prevent heel pain when stepping. While doing them, increase the load gradually to avoid injury.

YouTube video related to the article:

Found a mistake? Select it and press Ctrl + Enter.

Did you know that:

Human bones are four times stronger than concrete.

We use 72 muscles to say even the shortest and simplest words.

The rarest disease is Kuru’s disease. Only representatives of the Fur tribe in New Guinea are ill with it. The patient dies of laughter. It is believed that eating the human brain is the cause of the disease.

If your liver stopped working, death would occur within 24 hours.

An educated person is less susceptible to brain diseases.Intellectual activity contributes to the formation of additional tissue that compensates for the diseased.

If you smile just twice a day, you can lower blood pressure and reduce the risk of heart attacks and strokes.

The first vibrator was invented in the 19th century. He worked on a steam engine and was intended to treat female hysteria.

A person taking antidepressants will, in most cases, suffer from depression again. If a person coped with depression on his own, he has every chance to forget about this state forever.

According to many scientists, vitamin complexes are practically useless for humans.

People who are used to having breakfast regularly are much less likely to be obese.

According to research, women who drink several glasses of beer or wine per week have an increased risk of developing breast cancer.

74-year-old Australian resident James Harrison has donated blood about 1000 times. He has a rare blood group whose antibodies help newborns with severe anemia survive.Thus, the Australian saved about two million children.

There are very curious medical syndromes, for example, compulsive swallowing of objects. In the stomach of one patient suffering from this mania, 2,500 foreign objects were found.

The human stomach copes well with foreign objects and without medical intervention. It is known that even coins can dissolve gastric juice.

Over the course of a lifetime, the average person develops no less than two large pools of saliva.

90,000 heel pain – Therapy – 09/14/2011

There are two main causes of heel pain.

The first reason is the constant overstrain of the foot structures, which leads to pain from overload. This condition is called heel pain syndrome. It can be caused by shoes with unusually low heels. In addition, it can occur as a result of thinning, subcutaneous fat on the plantar surface of the foot in the heel area with a sharp increase in motor activity.

The second cause of heel pain is plantar fasciitis.Most often, this condition is the result of a violation of the biomechanics of the foot, in particular, excessive pronation with flat feet. The plantar fascia is a dense connective tissue formation that is located in the form of a wide strip along the plantar surface of the foot from the heel bone to the heads of the metatarsal bones in the forefoot. Excessive pronation can cause severe stretching and inflammation of the fascia, resulting in pain in the heel and arch of the foot. The pain is especially severe in the morning when a person gets out of bed after a long rest.During the day, it gradually weakens.
Plantar fasciitis, a common diagnosis of heel pain, is usually caused by biomechanical problems such as excessive pronation (flat feet). The plantar fascia is a wide strip of fibrous tissue that runs along the sole of the foot from the heel to the forefoot. Excessive pronation can cause severe stretching and inflammation of the fascia, resulting in pain in the heel and arch of the foot. The pain is especially severe in the morning when a person gets out of bed after a long rest.During the day, it gradually weakens.
The heel is a very vulnerable part of the human body, so if pain occurs, experts advise you to see a doctor immediately. Then you will know exactly what is the cause of the ailment, and you will be prescribed the correct treatment. After a diagnosis is made, you will have to be patient. Heel healing stretches for weeks and months
The tips below will help you get rid of heel pain.

Let the heat replace the cold. If you experience heel pain, treat it with cold for the first 48 hours.It is recommended to massage the heel with an ice cube for 5-7 minutes until numbness. Ice massage can be performed 3-4 times a day. After 48 hours, the cold must be alternated with heat. Apply ice to the sore heel for 15 minutes, take a break for 15 minutes, then apply a hot heating pad for 15 minutes. The procedure must be carried out once a day.

Take your pills. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help treat any inflammatory condition. Ask your doctor or pharmacist to recommend the most effective drug for you.Use a thrust bearing. Special heel pads provide more even heel load and protection. There are many types of thrust bearings, they are made in the form of a donut, and bowl-shaped. The type of thrust bearing you need depends on many factors. Therefore, before buying, you should consult your doctor.
Raise your heel higher. If you have plantar fasciitis, a heel pad may help. The liner is inserted into the shoe and raises the heel by 0.3-0.6 cm. Thus, the load on the zone of transition of the sole to the heel is somewhat reduced.Consequently, the sole will be slightly lighter.
Orthopedic devices are your allies. Orthopedic devices are special liners that are installed in the shoes and help relieve heel pain, and maybe even cope with the cause that causes it. Some heel problems are biomechanical. If the foot does not function as it should, some of its parts, for example, the heel, are heavily loaded, hence the feeling of pain. An orthopedic device prescribed by a doctor can correct this situation.Stretch your heel. Insufficient elasticity of the heel tendon can cause pain in the heel and arch of the foot. Warming up the tendon can relieve pain. In some cases, no other treatment is required.

The following exercise is recommended: Stand at arm’s length from the wall. Place your palms against a wall shoulder-width apart. Step back with your right foot, bending your left knee. Lean against the wall and touch the floor with your right heel. This will tighten the muscles in your right calf. You can get a little closer to the wall by moving your right leg.Press your heel to the floor for 10 seconds, then switch legs. Repeat the exercise 5-10 times for each leg. Do not lean on your heel while doing this exercise. Sudden movements can cause injury.
Choose shoes for the heel. People with a sore heel should be very responsible when choosing shoes. Wearing the right shoes will provide the heel with the support you want; an unsuccessful pair will exacerbate the pain.
When choosing shoes, follow the guidelines below.
The foot should be comfortable. First of all, you pay attention to the appearance of the shoe, but you need to look at the outsole.Flip the shoe over and draw a line from the middle of the heel to the toe. In the area of ​​the arch of the foot, this line should bisect the outsole. Offsetting the line from the middle removes some of the load from the arch of the foot and transfers it to the sole.
That’s not all. Shoes should be stable, the heel should be low (about 8-1.2 cm), the outsole should be flexible. What we really don’t need are stiff shoes.
Change your shoes more often. Worn shoes do not provide the heel with adequate support and cushioning. Think of your shoes as a car tire.If the protector wears out, especially on one half, you buy a new one. Do the same with the same shoes. 90,000 It hurts the heel hurts to step on. How to treat?

What causes heel pain?

External causes of heel pain

Diseases that can cause heel pain

How to treat heel pain?

First aid for heel pain

Gymnastics to strengthen the arch of the foot and relieve heel pain

Folk remedies for the treatment of heel pain

Prevention of heel pain

What causes heel pain?

A variety of factors can cause acute heel pain.It is important to know that you should not endure heel pain for a long time, since the disease that caused it can progress and turn into a more dangerous form. In order to get rid of discomfort when walking and restore health to your legs, you need to find out what caused the heel pain.

The causes of pain in the heel can be both external negative factors and a number of different diseases.

External causes of pain in the heel

• Uncomfortable shoes – a sharp transition from a high heel to a completely flat, non-shock-absorbing sole, will burn and lead to acute pain in the area of ​​the foot and heel.
• Excessive sports activity – if pain appears after jogging, you should temporarily prefer another type of physical activity.
• Bruises and injuries are also one of the causes of heel pain. If the onset of pain was preceded by an injury, you should try not to step on the injured leg and consult a doctor as soon as possible.

Diseases that can cause heel pain

• Cracked heels – those people who have not encountered such a phenomenon as cracked heels do not even know how much discomfort they bring.Deep cracks in a thick layer of hardened skin can cause severe pain when walking and even bleed.
• Plantar fasciitis is an inflammation that develops in a dense connective tissue formation, which is located in the form of a wide strip on the plantar surface of the foot. It’s called the plantar fascia. A common symptom of heel pain is usually associated with stretching and subsequent inflammation of the fascia where it attaches to the calcaneal tuberosity.If the fasciist is not treated in a timely manner, calcium salts can be deposited at the site of chronic inflammation, which lead to the formation of a heel spur.
• A heel spur is a bony growth on the plantar surface of the heel bone. The main symptom of a heel spur is pain, especially acute in the morning when a person has just got out of bed. You can determine if you have a heel spur with an ultrasound or X-ray of the foot.

Exercise for heel pain

Research has shown that some simple daily exercise can go a long way toward relieving plantar discomfort.Below are basic exercises to help you reduce pain and inflammation.

IMPORTANT: Stretching should create a feeling of tension, but it should never hurt! We recommend that you do these exercises first in the morning and repeat 2 or 3 times a day, but you should not do them all at once.

If these exercises, combined with the wearing of individual orthopedic insoles, do not provide relief from the pain of plantar fasciitis, you should consult a podiatrist.

Don’t start your day walking barefoot on hard surfaces or tiles, or your heel pain is guaranteed to return!

Tennis / Golf Ball Exercise

This exercise will help make the plantar fascia more flexible. Usually, after sleep, during the night, the plantar fascia contracts and contracts, resulting in pain from the first morning steps.

Use a tennis / golf ball or rolling pin. Sitting on a chair, roll the ball along the arch of your foot from your heel to the base of your toes.If you do it while standing and feel good at the same time, and the pain decreases, then you have made progress. The duration of the exercise should be about 4-5 minutes.

Towel stretch

Roll up the towel and place it on the arch of the foot, holding it at both ends. Gently pull the towel towards you with the knee in an extended position. The duration of the exercise is 15 to 20 seconds. Repeat 4 times.

Exercise for stretching the calf muscles

The main factor in the appearance of pain in the foot is the contraction of the lower leg muscles.Stretching these muscles will help reduce the tension on the plantar fascia.

Stand with your face against the wall, rest your hands on it, setting them approximately at eye level. Place the leg you want to stretch one step behind the other. Without lifting the heels off the floor, bend the knee in front of the standing leg until you feel the tension in the muscles of the lower leg. Hold this position for 15 to 20 seconds. Repeat 4 times.

Exercise to stretch the Achilles tendon

A stiff Achilles tendon also contributes to heel pain.Step on the step as shown below. Slowly lower your heels below the level of the step and you will feel a strong pull in your Achilles tendon and lower leg. It is advisable to hold this position for about 20 seconds, and then bring the heels back to the level of the step. Repeat this 4 times.

90,000 Your heel hurts in the morning or when you get up. This is what you need to know | Cooking shop

This information should not be ignored!

When we talk about the health of the feet, we must consider the term “plantar fascia” as a very important term.This is a thin ligament that connects the heel to the front of the foot.

A huge number of people suffer from pain in the legs. This type of pain is commonly associated with damage to the plantar fascia and is also known as plantar fasciitis.

This condition is mainly caused by repetitive movement or weight gain. People who, most likely, suffer from this are sportsmen, pregnant women and people who spend most of their day standing.

Κ Fortunately, there are some ways that can help you treat this condition and then prevent it.Some stretching exercises can help you feel better because they relax your muscles.

Here are a few exercises that can help you relieve the pain of plantar fasciitis:

Cross your feet. Then press down on the heel with your thumb for 15 seconds. Repeat this 3 times. Then perform the same movement with the other leg.
Release the towel, fold it down and place it on your feet. Pull your heel up and stretch your leg for 15-30 seconds. Repeat this procedure 3 times with each leg.
Open any cylindrical object, for example, a bottle of water and place it under your feet. Roll for about a minute, then repeat with another.
There are also some other ways that can help you to prevent this state and provide you with relief:

Gas heater

Warming up before any physical activity or exercise is essential as it protects your tendons and muscles from injury from sudden movement.

Regular exercise

You should monitor your healthy body weight and exercise regularly if you suffer from this condition.While you exercise, your joints and muscles are stretched, and thus the risk of tightening the ligaments of the foot is significantly reduced.

Correct leg support

Wearing the right footwear is essential for optimal foot health. This helps your feet stay safe while providing proper support. If you are experiencing this condition, make sure you do not go barefoot or wear high heels.

Maintain a healthy body weight

Monitor your body weight to avoid additional pressure on your legs that can cause pain.

Rest

Take care that your heels and feet are not subject to constant movement and pressure. Make sure you get enough rest.

It is very important to have healthy legs, so we must take care of them as well as any other part of the body. If you are in doubt that you have this condition, see your doctor to find out if this is true. You will likely need to make some changes to your lifestyle, diet, and exercise as well.

***************

You have one orchid. Do you want them to be 100

Opxideya is a delicate, beautiful flower that is a symbol of womanhood! If you want to publish ideas – follow these tips. Already soon on your windowsill there will appear many colors.

Remember, the best time to break up is early spring, when growth comes out of the state of dormancy, full of strength for growth and development.

The most popular method to change the opxid is to use the vegetative change.

You need to buy a cytokinin paste in the flower shop.

Shorten the opxid for 4-5 spaces. After cutting, cover the remaining wood in the place of the cut with natural wax.

Ha a stand under a large sleeping kidney (child). This kidney should be coated with cytokinin paste. After a while, a small leaf will appear from this kidney. When the cat appears – this part of the opxid is cut and survived into a separate pot.

More detailed instructions can be viewed in this video. Here is an experienced floor for tips on how to change the opxid and leave for it. A psychologist who is present in the class will explain how the opxid can influence your family life.

***************

Vascular surgeon: honey with garlic and an old Russian recipe will help with varicose veins

Whatever you say, everyone wants to have beautiful and light legs that do not hurt or swell.Instead, varicose veins …

Is it obligatory for this disease to cut and “glue” the sick veins, as the surgeons do? Do you have to deal with the exercises of physiotherapy exercises and the means of folk medicine? If at the beginning of the stage it is possible to stop the action without operation, then how?

Ha these questions of the healthy lifestyle optimizer Aleksandpa Midler are answered by a well-known surgeon, a medical doctor’s candidate, a senior employee of the food service provider.H.B. Sklifoskovsky Vladimir Beniaminovich Axmetov.

When the veins of the legs become sick, they lose their elasticity, the blood outflow grows and becomes troublesome, in some places “nodes” are formed. A very unpleasant picture is opened to the eyes by bulging violet nodes of the veins.

Ho e if only that! In the future, the appearance of bloody ulcers on the skin and thrombosis. When the vapicose is started, from 20 to 50 percent of the patients, partially or completely lose their labor.

No operation can be stopped without operation

For this, it is necessary to start treatment, when the illness did not go too far, that is, the thickness of the veins on the surface of the skin does not exceed 6-7 mm and does not exceed 5 mm.

And I am in order to get the disease “at the start”, to avoid the consequences of the inadequacy by deliberately non-existent methods. Be them not small.

Advice that has been verified over many centuries old tool for activating the operation of veins – honey with pure honey

Do not run and put this combination into the dish, it is very effective: 250 g cleaned, rubbed into a glass or crumbled into a glass of liquid

Accept 1 st.spoon 3 times a day 40 minutes before food. Kypc treatment – up to two months. Bad is mixed with vapicose and the connection of onion with honey.

Before many courtesy editors of healthy lifestyles, written by Khatyna Plieva from Yaroslavl.

She confirms that the combination of honey and onion (use the proportions that are indicated in the recipe for honey with black).

Fresh pomidors are very useful: they contain a set of substances that effectively improve the state of the cells.Moreover, you can use them as needed.

Since phytoncides of pomidopoids counteract gnarly bacteria, poured into fruits, have long been used in the home medicine for the treatment of ulcers.

Boot old English method for treating vapicose

Take a good ripe pomidop, cut into slices and apply them to extended veins. After 3-4 hours replace the slices with fresh ones.

I hope you haven’t forgotten about limonotherapy?

As a matter of fact, remember: from ancient times in a nurse’s practice, with the help of rubbing with lemon, they successfully tone the veins on the legs of pregnant women.

Hy, and, of course, medicinal herbs can be useful

In order to improve blood circulation in capillaries, it is necessary to turn to plants containing substances that reduce blood clotting.

Bo-first, these are herbs, including so-called smokers.

This is the first donor

Its flowers and castings are added to collections and taken in the form of solutions.

Bo-two, we need herbs , which do not contain a lot of salicylates – substances that prevent tamping of veins.These include a loaf, raspberry, peon …

Often in the composition of the medicinal collection for the external treatment of vapicose, they include copy of the dab, the fertility of alks, the cure of the badan, the copy and the leaf of the corn, which provides

Most effective collection

for 20 g of pineapple fruit, birch bark, duba bark, iceland moss – 50 g, grass grass – 50 g, cider herb – 30 g, c. spoons of the mixture, boil for 5 minutes in 2 cups of boiling water, add until cooling, let it sit.

Drink 0.5 glasses 4 times a day.

Effective recipes

And now, therefore, there is a sense of more similarly staying on the prescriptions of the most convenient single means of warning and treatment of hypoplasia,

Make a spring, in mae, cast or copy of a nut tree and make with it: 2 tbsp. pour 0.5 liters of boiling water over spoons of leaves, add 2 hours and drink 0.5 glasses 4 times a day before eating.

When ordering veins, use these veins.Put 15 g of the leaves in a glass of boiling water, let sit for 30 minutes. Take 1 st. spoon after an hour.

Benozy tone Increase the distillation of hop cones. 1 st. Grind a spoonful of cones, pour 1 glass of boiling water, heat in a water bath for 15 minutes and drink 3 glasses a day before eating.

So as hops have a little poignant effect, it is useful to drink a glass 2 times before sleep. Drip soaked with hops, it’s not bad to use the extracts of the legs with extended veins.

For the external treatment of vascular expansion of veins effective compresses from pollen or fermented milk with sour milk.Thoroughly rub the herbs in kashitsy. Connect 1 st. a spoonful of this kashitsa with the same amount of sour milk.

Place as you wish and apply in layers on the marrow to be applied over the areas with wide veins. Carry out the treatment for 3-4 days and, having left for a week, if necessary, you can repeat it.

Very useful are the local baths made from the distillation of the base of the male’s carrier. Even better: if possible, make foot baths (up to the colene) from the willow bark – it is also called wind or whale.

Cash in 2 st. Spoons of crushed bark 2 glasses of hot water, boil for 15-20 minutes on a low fire, creep, add water in that amount of water to use

Boa should be of such temperature that it was possible, what is called, with pleasure to endure. The duration of the bath is 30 minutes.

Gentlely help touch souls, especially if you massage the puffy veins with thick, fresh water, so warm, then go to sleep.

Be careful – feet in cold water should take a few seconds. Listen to your condition, do not wait!

And be useful in treatment.

Happiness, stand on your head for healthy feet!

Medical surgeon, medical candidate, senior night worker of the Department of Emergency Surgical Service of the Institute of Speedy Assistance to them. H.B. Sklifoskovsky Vladimir Beniaminovich Axmetov.

Gazeta “Healthy Lifestyle”, 2006

***************

My grandmother’s universal tincture – heals joints.Helps with arthrosis, muscle atrophy of the arms and legs, scleroderma

The recipe I want to talk about can be useful for deforming arthrosis of the knee and hip joints, atrophy of the muscles of the arms and legs, scleroderma, from a cyst in the maxillary sinuses, as well as in many other diseases.

I have been using this one-size-fits-all recipe since the war years in the memory of my herbalist grandmother.

To make a recipe – it is called “Tibetan” – no problem.

Izmelchite nozhom Shout kpypny kpacny gopky pepets vmecte c cemenami, popybite Shout lower kpypny lict aloe, Who peped this nedelyu ne polivali, dobavte odny ctolovyyu lozhky (c gopkoy) izmelchennogo cyxogo chictotela or 2 ctolovye lozhki cvezhego, a if ye vecennego – verily ppyamo c With a root, stir it all with a birch or linden stick in a half liter jar, pouring 400 g of water.

Close the jar with a foil, and also with a glass of dry cloth. Put in the kitchen table for 21 days, shake daily. Then process and store in the refrigerator on the lower shelf.

This is what Tibetan medicine takes into account.

True, I don’t look at it and I don’t keep it in the refrigerator: a jar with this is worth y me in a dark place in the bed, – I keep it in the fire.

I use it like this:

I moisten the sick place with liquid, cover it with a wool cloth, and cover it with a blanket.Lying for 20-30 minutes, I do a precise massage without rubbing the skin. The pain subsides, the accuracy subsides, – now it is possible to enter.

Tpavki, kotopye naxodyatcya in nactoyke (pomnite, govopila chto zhidkoct ne ppotsezhivayu) ppikladyvayu to koctochkam y bolshogo paltsa nog, dpygim to patients mectam – takim obpazom, nichego of tselebnoy nactoyki ppopadaet ne.

Further, Tibetan medicine writes: Do not puncture the pressure slots, do not open the door of infection.

Wet a well-soaked nose from the interstitial fossa and, if necessary, intermittently between the noses, wipe with a whip and watch for 20-25 minutes of bodyLet’s repeat the procedure. And so seven times.

If the sore throat starts, moisten the lower part of the face with the dimple – from the dimple behind the left yoke, then by picking up the dimple in the right yoke. Tie the head with a cloth and repeat the procedure after 20-25 minutes. And so – also seven times.

Were using the fingers – test it in the tip, lift the hand above the level of the heart, hold for 15 minutes, and the paana will drag on.

The set will help with dry and wet eczema, dermatite, heat, ceboe.

Sick tooth – apply on the painful tooth damp with a cotton swab, hold the cheek with a pyg in a wool vape for 10-15 minutes, and scratchLive without pain!

Antonevich Galina Tikhonovna, Khabarovsk, the newspaper “Healthy lifestyle”, 2004

We recommend joining our groups

.