How can you get instant relief from plantar fasciitis pain. What are the most effective home remedies for sore heels. Which stretches and exercises help alleviate plantar fasciitis symptoms. How do orthotic inserts and night splints aid in heel pain management. What role does proper footwear play in treating plantar fasciitis.

Understanding Plantar Fasciitis: Causes and Symptoms

Plantar fasciitis is a common condition that causes heel pain and discomfort in the arch of the foot. It occurs when the plantar fascia, a thick band of tissue connecting the heel bone to the toes, becomes inflamed or irritated. This condition often results from repetitive strain, excessive standing, or wearing improper footwear.

Common symptoms of plantar fasciitis include:

• Sharp pain in the heel, especially with the first steps in the morning
• Increased pain after prolonged standing or physical activity
• Difficulty walking or climbing stairs
• Tenderness in the arch of the foot

Self-Massage Techniques for Plantar Fasciitis Relief

One of the quickest and most accessible methods for alleviating plantar fasciitis pain is self-massage. This technique helps increase blood flow to the affected area, break down adhesions, and provide immediate comfort.

Using a Ball for Foot Massage

A simple yet effective tool for foot massage is a small ball, such as a golf ball, tennis ball, or specialized mobility ball. How do you use a ball for foot massage? Follow these steps:

1. Sit comfortably in a chair
2. Place the ball under your foot
3. Apply steady pressure as you roll the ball from your heel to your toes
4. Focus on areas of tenderness, holding the ball in place for several seconds
5. Continue for 3-5 minutes per foot

For enhanced relief, try freezing the ball before use. The cold therapy can help reduce inflammation and numb pain receptors.

Icing Techniques for Immediate Pain Relief

Applying ice to the affected area is an excellent way to reduce inflammation and alleviate pain associated with plantar fasciitis. Research has shown that icing can provide temporary relief and help individuals return to their normal activities more quickly.

Ice Pack Slippers: A Convenient Solution

Ice pack slippers are an innovative and mess-free way to apply cold therapy to your feet. These specialized slippers contain gel packs that can be frozen and molded to the contours of your foot. How do you use ice pack slippers effectively?

• Freeze the slippers for at least 2 hours before use
• Wear them for 15-20 minutes at a time
• Use them during breaks at work or while relaxing at home
• Repeat 2-3 times daily for optimal results

DIY Ice Pack Alternative

If you don’t have access to ice pack slippers, you can create a simple DIY ice pack using frozen vegetables. Peas or corn work particularly well as they conform to the shape of your foot. Simply wrap the bag of frozen vegetables in a thin towel and apply it to the affected area for 15-20 minutes.

Essential Stretches for Plantar Fasciitis Management

Stretching exercises play a crucial role in both alleviating pain and preventing future episodes of plantar fasciitis. Research has shown that consistent stretching can significantly improve symptoms in a majority of patients.

Wall Stretch for Calf and Plantar Fascia

The wall stretch is an effective exercise that targets both the calf muscles and the plantar fascia. How do you perform the wall stretch?

1. Stand facing a wall, about arm’s length away
2. Place your hands on the wall at shoulder height
3. Step one foot back, keeping it straight
4. Bend your front knee while keeping your back heel on the ground
5. Hold for 30 seconds, then switch legs
6. Repeat 3 times for each leg

Towel Stretch for Plantar Fascia

The towel stretch is an excellent way to target the plantar fascia directly. How can you perform this stretch effectively?

• Sit on the floor with your legs straight out in front of you
• Loop a towel around the ball of your foot
• Gently pull the towel towards you, feeling a stretch in your arch and calf
• Hold for 30 seconds
• Repeat 3 times for each foot

Dry Cupping: An Alternative Therapy for Plantar Fasciitis

Dry cupping is a lesser-known but effective treatment for plantar fasciitis. This technique involves creating a vacuum on the skin to increase blood flow and promote healing. Several studies have demonstrated the efficacy of dry cupping in reducing pain associated with plantar fasciitis.

How to Perform Dry Cupping at Home

With the availability of home cupping kits, you can easily incorporate this therapy into your plantar fasciitis management routine. Here’s how to perform dry cupping:

1. Clean the affected area of your foot
2. Apply a small amount of massage oil to improve suction
3. Place the cup on the painful area of your foot
4. Create suction using the pump or squeeze method, depending on your kit
5. Leave the cup in place for 5-10 minutes
6. Gently remove the cup and massage the area

It’s important to note that cupping may leave temporary circular marks on your skin. These are not bruises and typically fade within a few days.

Toe Separators: A Simple Tool for Foot Health

Toe separators are an often overlooked but valuable tool in managing plantar fasciitis. These devices help to realign the toes, stretch tight tendons, and improve overall foot function.

Benefits of Using Toe Separators

Regular use of toe separators can provide several benefits for those suffering from plantar fasciitis:

• Improved blood circulation in the feet
• Stretching of shortened tendons
• Enhanced foot strength and flexibility
• Reduced pain in the heel and arch
• Better alignment of the toes and foot structure

How to Use Toe Separators Effectively

To get the most out of toe separators, follow these guidelines:

1. Start with short sessions of 10-15 minutes
2. Use them while sitting or lying down
3. Gradually increase wearing time as comfort allows
4. Use them during activities like watching TV or reading
5. Consider wearing them at night for extended stretching

Night Splints and Orthotics: 24/7 Support for Your Feet

A comprehensive approach to plantar fasciitis management often includes the use of night splints and orthotic inserts. These devices provide support and maintain proper foot positioning throughout the day and night.

The Role of Night Splints in Plantar Fasciitis Treatment

Night splints are designed to keep the plantar fascia stretched while you sleep, preventing the morning pain that’s characteristic of plantar fasciitis. How do night splints work?

• They hold the foot in a dorsiflexed position
• This gentle stretch is maintained throughout the night
• It prevents the plantar fascia from tightening during sleep
• Reduces pain and stiffness upon waking

Choosing the Right Orthotics for Daytime Support

Orthotic inserts provide crucial support during daily activities. They help distribute pressure evenly across the foot and provide cushioning to reduce pain. When selecting orthotics for plantar fasciitis, consider the following:

1. Look for orthotics with good arch support
2. Ensure they have a deep heel cup for stability
3. Choose materials that offer both cushioning and support
4. Consider custom orthotics for severe cases
5. Replace orthotics regularly as they wear out

The Importance of Proper Footwear in Plantar Fasciitis Management

Wearing appropriate footwear is crucial in both preventing and managing plantar fasciitis. The right shoes can provide support, cushioning, and proper alignment for your feet.

Characteristics of Plantar Fasciitis-Friendly Shoes

When shopping for shoes to alleviate plantar fasciitis symptoms, look for the following features:

• Firm heel counter to stabilize the foot
• Adequate arch support
• Cushioned sole for shock absorption
• Rocker bottom design to reduce pressure on the plantar fascia
• Wide toe box to allow for natural toe spread

Types of Shoes to Avoid

Certain types of footwear can exacerbate plantar fasciitis symptoms. It’s best to avoid:

1. High heels
2. Shoes with minimal cushioning or support
3. Completely flat shoes like flip-flops
4. Worn-out shoes that no longer provide adequate support

Lifestyle Modifications to Support Plantar Fasciitis Recovery

In addition to specific treatments and exercises, making certain lifestyle changes can significantly impact the recovery process for plantar fasciitis.

Weight Management and Its Impact on Foot Health

Maintaining a healthy weight is crucial for reducing stress on the plantar fascia. How does weight affect plantar fasciitis?

• Excess weight increases pressure on the feet
• This added stress can exacerbate plantar fasciitis symptoms
• Weight loss can significantly reduce pain and improve recovery
• Even small reductions in weight can have a positive impact

Activity Modification for Pain Management

While complete rest is not typically recommended for plantar fasciitis, modifying your activities can help manage pain and promote healing. Consider the following strategies:

1. Reduce high-impact activities like running or jumping
2. Incorporate low-impact exercises such as swimming or cycling
3. Take frequent breaks if your job requires long periods of standing
4. Use a standing desk mat if you work at a standing desk
5. Gradually return to high-impact activities as symptoms improve

Advanced Treatment Options for Persistent Plantar Fasciitis

While most cases of plantar fasciitis respond well to conservative treatments, some individuals may require more advanced interventions. These options are typically considered when pain persists despite consistent use of home remedies and lifestyle modifications.

Physical Therapy for Plantar Fasciitis

A physical therapist can provide targeted exercises and treatments to address plantar fasciitis. What can you expect from physical therapy sessions?

• Customized stretching and strengthening exercises
• Manual therapy techniques to improve tissue mobility
• Ultrasound or other modalities to reduce inflammation
• Gait analysis and retraining if necessary
• Education on proper foot care and injury prevention

Medical Interventions for Severe Cases

In cases where conservative treatments fail to provide relief, medical interventions may be considered. These can include:

1. Corticosteroid injections to reduce inflammation
2. Extracorporeal shock wave therapy (ESWT)
3. Platelet-rich plasma (PRP) injections
4. Tenex procedure for chronic cases
5. Surgery as a last resort for severe, persistent cases

It’s important to discuss these options thoroughly with a healthcare professional to determine the most appropriate course of action for your specific case.

10 Quick Plantar Fasciitis Treatments for Immediate Relief

Managing the pain from chronic plantar fasciitis can feel like a full-time job. And whether most of your waking hours are spent at a full-time job, at home, or on the go, it’s not always easy to make time for regular pain relief.

Thankfully, many simple yet effective treatments for instant plantar fasciitis relief can be done almost anywhere, anytime.

We’ve compiled 10 fast, effective methods that will leave your heels and arches feeling great in no time! Use them during a quick 15-minute break from work, at home while you watch TV, or even while you run errands!

1. Massage your feet

Keep a golf ball, tennis ball, or Mobility Ball in your purse, desk, or drawer at home for a cheap, effective massage tool to provide comfort and pain relief throughout the day. Use the ball while sitting at your desk, or take a quick break from standing to roll the ball beneath your foot while applying steady pressure. Don’t shy away from “hot spots” of pain. When you reach a tender area, apply steady pressure (without causing sharp or intense pain) for several seconds before you continue rolling the ball.

Pressure from this massage distracts the pain receptors of the brain, sends blood flow to the arch and heel, and breaks down painful adhesions (improperly healed tears) on the plantar fascia ligament. For extra relief, put the ball in the freezer at the beginning of the day for soothing cold therapy as well!

While larger studies showing the effectiveness of massage are somewhat scarce, you’ll find no shortage of anecdotal evidence. Several smaller studies including one published in the Journal of Acupuncture and Meridian Studies show a notable decrease in pain with self-massage.

2. Slip on an Ice Pack

Icing is a terrific way to immediately reduce heel pain from plantar fasciitis and heel spurs. A review lead by Dr. Chris Bleakley, which evaluated different studies on icing as a conservative treatment for soft-tissue injuries, found that icing offered temporary pain relief and helped people return to work and sports activities faster after an injury.

And the good news is, it doesn’t have to be a drippy, messy affair! Use inexpensive Ice Pack Slippers at work, which mold to the bottom of your foot, stay in place with soft velcro straps, and provide relief where you need it most! Ice Pack Slippers can be stored in your home or breakroom freezer and then slipped on during a 15-minute break while you rest your feet.

You can also make an easy homemade ice pack by placing a bag or frozen peas or corn in a plastic bag. Frozen vegetables make superior ice packs to the ice from your freezer, since the small particles will better conform to the contours of your foot!

3. Stretch

A study published in Foot & Ankle International found that 83% of patients were successful in using stretching to improve their plantar fasciitis pain. There are many stretches that can be done simply and easily whenever you have a few minutes to spare. Stretching is one of the most effective ways to reduce pain and heal plantar fasciitis, since it improves the flexibility, strength, and stretch of the plantar fascia ligament itself.

If you have access to a wall, a pebble, a staircase, or a belt, you can find instant relief for your heel pain as well as strengthen your plantar fascia over time! All of these stretches take just a few minutes and are simple and easy enough to memorize quickly!

Check out these simple stretches for plantar fasciitis.

4. Try Dry Cupping

Dry cupping might seem a little strange at first. It involves positioning a cup on the skin and creating a vacuum to apply negative pressure that increases blood flow to the area, which reduces pain and breaks up adhesions to the plantar fascia. Several studies show that dry cupping is effective for pain relief from plantar fasciitis.

Dry cupping can be done anytime you have a few minutes to sit down, in about 10 minutes using inexpensive cupping kits. Cupping sometimes leaves red, bruise-like circles on your feet, but don’t worry — they aren’t painful, and they’ll go away after a few days.

5. Use Toe Separators

Toe separators elongate shrunken tendons that have become short and tight, gently encouraging toes to uncurl to a healthy position. Toe stretchers also improve blood flow to the feet, which break down adhesions, improve heel and foot pain, and strengthen muscles and ligaments in the toes and beyond.

Use Toe Separators to gently stretch and align the foot and toes anytime you are sitting or lying down (writing an email, watching TV, whenever you have 10-15 minutes!). Not only will your feet and toes be stronger afterward–they’ll feel great, too!

6. Use Sock Splints at Night, and Orthotics During the Day

If you spend a lot of time on your feet, you’ll want to use orthotic inserts to cushion your feet and reduce pain while you walk. Heel Seats are inserts made specifically for plantar fasciitis and raise the foot’s arch to the optimal position to relieve pain from heel spurs, as well as targeting pressure points in the foot for rapid pain relief. The best part about this treatment is that it works while you walk or stand! No need to stop what you’re doing.

If you spend a lot of your day sitting, you can also use a Sock Splint to keep your foot gently stretched and relieve pain while you send emails, read a book, watch TV, or rest on the couch. Many people with plantar fasciitis choose to tag-team orthotic inserts and sock splints throughout the day, whenever they will be resting or standing/walking. Many podiatrists recommend these softer sock splints instead of bulkier night splints since they are easier and more comfortable to wear consistently—which is key to success in healing!

7. Try TENs Therapy

TransCutaneous Electrical Nerve Stimulation, or TENS therapy, is a relatively new treatment for plantar fasciitis that stimulates the nerves in the feet with small doses of electrical current to improve blood flow and interrupt the body’s signals for pain. Some TENS devices look like a pair of sandals that you can slip onto your feet beneath your desk at work, while you sit on the couch at home, or even while you are lying in bed first thing in the morning. Other TENS units look like a small cell phone, with attached electrodes that can be placed on different parts of the foot.

Emerging evidence, including a study published in 2017 in the Journal of Physical Therapy Science show that TENS therapy significantly helps reduce inflammation, reduces stiffness and pain to the plantar fascia, and reduces pain while walking and other activities.

8. Strengthen Your Feet With a Washcloth

In one study, patients who were receiving shockwave therapy for plantar fasciitis were split into two groups: those who added simple plantar stretches to their routine, and those who did not. At the end of eight weeks, the patients who stretched were much more satisfied with their overall treatment experience.

One of the easiest ways to stretch your feet is with a simple washcloth. You can bring this washcloth with you to work, or keep one on your nightstand at home for a simple, fast pain-relief method any time! Simply sit on a chair or your bed, and put the washcloth on the floor in front of your feet. Then, using only your toes, attempt to pull the washcloth underneath your feet. (Watch this video to see the process).

This deceptively simple exercise strengthens and builds weak muscles in the feet that contribute to plantar fasciitis. Make sure you do this stretch with both feet, not just one!

9. Roll  Your Feet with a Water Bottle

Chances are, you have a water bottle at your desk at work, in your kitchen at home, or on your bedside table. With this simple remedy, you can turn into a great tool to treat plantar fasciitis.

Similar to the ball stretch, simply sit in a chair and roll the water bottle between the heel and ball of your foot ten times, then switch sides. Apply steady pressure, but never to the point of pain. For extra healing and relief, freeze it beforehand!

Watch this video to see how it’s done.

10. Stretch Your Feet With a Book

Have a thick book lying around (a dictionary, or the employee handbook, perhaps?). You have a fantastic tool for treating plantar fasciitis! Use this technique during a break at work, or make a habit of doing this stretch each morning before you head out the door. The book stretch offers quick pain relief for plantar fasciitis and also strengthens the ligaments and muscles in your feet!

Place the book about two feet away from a wall. Then, stand on top with your heels hanging off the back edge. Slowly lean forward with your hands in front of you until your weight is supported against the wall in front of you. Hold this pose for 15 seconds, straighten your back, and lift your feet up and down using the balls of your feet. Next, do this stretch with one foot–then switch sides!

Whether you spend most of your time at a desk in an office, behind a store register, or on your feet running after grandchildren at home, these quick plantar fasciitis treatment techniques are fast, easy, and adaptable to almost any situation. Keep this list handy to keep your heels and arches happy all day long!

Podiatry Services | Foot Doctor West Chester, PA 19382, Newtown Square, PA 19073 and Exton, PA 19341

Podiatry Care Specialists are available to treat foot and ankle ailments such as diabetic foot care, ingrown toenails, fungal toenails, warts and painful calluses.

Ankle Sprains
Ankle sprains are very common injuries with more than 3 million suffered each year in the US. They occur when the ligaments in the ankle are severely stretched or torn. Medical attention will be necessary to rule out a fracture, as often it is difficult to tell the full extent of the injury.

Bunions
A bunion is a bone deformity usually occurring at the base of the big toe. This is a progressive condition that is made worse by inward pressure from tight shoes. Bunions can be very painful, and in some instances surgery may be necessary to remove them.

Flat Feet
Flat feet is a condition where the entire, or nearly entire, bottom of the foot meets the ground when standing. Depending on the severity, symptoms of flat feet can range from severe pain to non-existent.

Hammertoes
Hammertoe is a characterized by one or more of the toes having a bend in the middle joint. This occurs because of weakening of the muscle due to poorly fitted shoes or a genetically inherited trait.

Diabetes and Your Feet
Diabetes is a systemic illness that can affect many different parts of the body. This is especially true for the feet. Proper foot screening is incredibly important for diabetic patients and any kind of cut or sore should be taken very seriously.

Heel Spurs
A heel spur is a bony protrusion that occurs on the heel. It is often confused with plantar fasciitis, which is inflammation of the plantar fascia ligament. When a heel spur is painful it can make it quite difficult to walk.

Corns
Corns and calluses are hard layers of skin that usually form due to friction. Generally, they will be in areas of the foot that are bearing weight, or areas that frequently rub against the shoe. Soft corns are typically found between the toes.

Athlete’s Foot
Athlete’s foot is a very common fungal infection that affects countless people around the world. It will manifest itself on the skin of the foot, in many cases in between the toes. Because fungi proliferate in warm, damp environments, keeping the feet clean and dry is of utmost importance in avoiding athlete’s foot.

Feet Hurt – Symptoms, Causes and Treatment of Foot Pain

2. Morton’s Neuroma

If you feel as if you have a pebble in your shoe or that your sock is bunched up under your toes each time you take a step, you may have a Morton’s neuroma, a pinched nerve in the foot named for Philadelphia surgeon T.G. Morton, who wrote about it in 1876.

Symptoms

• Tingling, burning or numbness on the ball of your foot between the third and fourth toe.
• Discomfort or pain that starts out only occasionally, but eventually persists for days or weeks at a time.

Causes

The nerve between the third and fourth toe becomes irritated and then painful, but the exact cause of the irritation is unknown. Common offenders seem to be tight shoes and high heels that compress and irritate the nerve. Certain foot problems such as bunions, flat feet, hammer toes or high arches may also play a role.

What you can do

• Wear wider shoes with lower heels and a soft sole, which allow the bones to spread out, relieving pressure on the nerve.
• Use an ice pack on the affected area for 20 minutes several times a day to reduce swelling.
• Stay away from activities that put repetitive pressure on the neuroma, such as tennis or jogging, until the condition improves. Now is a good time to try yoga or Pilates instead.

What your doctor can do

Your doctor can show you how to pad your foot or may prescribe custom orthotic devices for your shoe to reduce pressure on the nerve. If necessary, cortisone injections into the affected area of the foot help to relieve the inflammation. The injections are given every two months until the condition improves, up to a maximum of three shots. If these treatments don’t work, you may need surgery either to remove the nerve or the thickened tissue around the nerve. Full recovery may take as little as four weeks, but it depends on the specific procedure.

WHAT TO SOAK WITH? HEEL PAIN

Welcome back! Your source for all things heel pain-related. This blog covers another great and easy way to help alleviate your heel pain problem, soaking. Soaking is an excellent therapy for heel pain. It flushes your feet through blood circulation and osmosis. (Osmosis is a fancy way of saying that after soaking your heel, your blood will start removing all damaged tissues and draining the bad fluid in your foot.)

You should try and soak in hot water because the moist heat increases the flexibility of your muscles as well as relieving spasms and pain, which is great for any aching heel. Speaking of heat, it is worth noting its impressive power as well. For example, entering a dry heat sauna has an anesthesia-like effect on your pain; in heat, you won’t notice your pain as much. In addition to all of these remedies, remember that heat is another important compliment to healing.

REMEDY #2: SOAKING

II. WHAT TO SOAK WITH

1. Epsom Salt

When you add salt to your soaking water, the extra gradient provided by the salt will draw out even more toxins to reduce inflammation and swelling in your feet. Soaking with Epsom salt (MgS04) is especially effective because of the relaxing and calming effect of Magnesium in the salt.

• Put two teaspoons of Epsom salt in one quart of water. The temperature of water should be warm, not hot, but soothing. Add two tablespoons of Epsom salt for every additional quart of warm water. Soak your feet for 15 minutes and gently pat the feet dry with a towel afterward.

2. Herbs

Using herbs and botanicals in a foot soak can help treat heel pain. Juniper, for example, relieves inflammation; lavender relieves stress and depression and is beneficial for the skin; peppermint contains enough vitamin C required for tissue growth and repair; and rosemary fights bacteria and improves circulation. Their scents are also able to clear the mind to improve your mental state.

• Herbal Soak: Mix warm water with five drops of juniper essential oil, three drops of rosemary essential oil, and two drops of lavender essential oil.
• Lavender Soak: Use two drops of lavender essential oil in five liters of water along with 1/4 cup of Epsom salt.
• Peppermint Soak: Use just enough water to cover your feet up to your ankles and add three drops of peppermint essential oil.

ACTION STEPS FOR SOAKING

•  Epsom Salt Soak: Use two tablespoons of Epsom salt for every quart of warm water.
•  Herbal Soak: Five drops of juniper essential oil, three drops of rosemary essential oil, and two drops of lavender essential oil.
•  Lavender Soak: Two drops of lavender essential oil and 1/4 cup of Epsom salt in five liters of water.
•  Peppermint Soak: Three drops of peppermint essential oil in enough water to cover your feet up to the ankles.

Soaking is a wonderful and cheap way to treat your body well. You can find Epsom Salt at most grocery, or drug stores. Remember that soaking brings comfort and relief to your feet by increasing blood circulation and muscle flexibility. Epsom Salt drains bad fluid from your feet through osmosis and also relaxes the feet, due to its magnesium content. This is why table salt won’t work! Its magnesium content is too low. Soaking with herbal or botanical components also relieves pain and reduces swelling. Try soaking in the evening to relax after a long day and it will help you welcome in an excellent night of sleep.

How to Heal Aching Feet from High Heels

1. Go barefoot.

It’s really time to kick off your heels, please. Take the weekend to go au naturel as much as possible, because it’s best to keep bruised, swollen, and blistered feet untouched.

2. Treat any open blisters.

Any open wounds need immediate attention: Whip out the Neosporin and disinfect before sealing it up with a Band-Aid. And please, please resist the temptation to pop any blisters that haven’t run their course already. That gnarly bubble is actually the body’s way of producing a natural bandage to keep the skin underneath clean. Let it be.

3. Soak your feet.

Fill a tub with some hot water, and let those dogs sit for awhile. It might sting a bit at first—especially if you have blisters—but the heat will help soothe your muscles. Add a few drops of essential oils for an extra medicinal boost. Peppermint, marjoram, and basil are all known for their alleviating properties.

4. Use Arnica.

We can’t help but sing the praises of nature’s aspirin, since it really is a cure-all. In this case, take it orally for pain relief, and purchase a cream for a more direct effect.

5. Wait.

Patience is really the most challenging part of this whole process, since you probably have places to be and fabulous shoes to wear. But you’re only going to create more problems if you jump the gun, so take it easy (and keep your shoes off as much as possible) until most of the wounds have healed and you’re no longer feeling foot pain.

6. Stretch.

Did you know that foot yoga is a thing? Of course it is. Do it.

7. Get a spa treatment or foot massage.

Take the “medical” excuse to pamper yourself, and visit a spa that offers foot treatments. A skilled masseuse will know how to target deep muscles, getting to the very core of any remaining pain.

8. Wear comfortable flats.

Ready to venture out? Slip into your most comfortable flats, even if they don’t quite make the outfit. Although, lucky for you, Birkenstocks are in, and make fantastic post-NYFW footwear. (The key is to choose shoes that have as little contact with your skin as possible.)

9. Get a pedicure.

Now that things are really starting to heal, it’s time to get your feet back into shape. This means pumicing the calluses away, some (gentle) exfoliation, and yes, a very snazzy new paint job.

10. Consider customizing your heels.

Before you slip on your platforms again, think about why they brought you down in the first place. A week spent running around in heels is enough to destroy anyone’s feet, but there might be some ways you can prevent it in the future. Consider some cushy insoles, or consult your favorite shoe repairman for a more tailored approach.

11. Consult your doc if necessary.

Bunions are nothing to sneeze at, and if your pain doesn’t seem to be subsiding and/or you notice some nasty bumps on your feet, it’s time to seek professional help. Doing so could prevent a world of problems in the future.

Congrats! Your shoe closet is yours again. Go forth, and stand tall—and comfortably.

Victoria Dawson Hoff
Associate Editor
Victoria Hoff is the associate editor at ELLE.com, covering everything from fashion to beauty to wellness.

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Plantar Fasciitis | Johns Hopkins Medicine

What is plantar fasciitis?

Plantar fasciitis is one of the most common conditions causing heel pain. It involves inflammation of the plantar fascia — a tough, fibrous band of tissue that runs along the sole of the foot. The plantar fascia attaches to the heel bone (calcaneus) and to the base of the toes. It helps support the arch of the foot and has an important role in normal foot mechanics during walking.

Tension or stress in the plantar fascia increases when you place weight on the foot, such as withstanding. The tension also increases when you push off on the ball of the foot and toes. Both of these motions occur during normal walking or running. With overuse or in time, the fascia loses some of its elasticity or resilience and can become irritated with routine daily activities.

What causes plantar fasciitis?

Inflammation and pain in the fascia can be caused by:

• An increase in activity level (like starting a walking or running program)
• The structure or shape of the foot
• The surface on which you are standing, walking or running
• The type of shoes you are wearing
• The weight you carry

Less commonly, plantar fasciitis may develop due to other medical conditions, such as lupus or rheumatoid arthritis.

What are the symptoms of plantar fasciitis?

The pain of plantar fasciitis usually increases gradually and is typically felt near the heel. Sometimes the pain can be sudden, occurring after missing a step or jumping from a height. The pain tends to be the worst when you get up in the morning or after other periods of inactivity. That’s why it is known as first-step pain. The degree of discomfort can sometimes lessen with activity during the day or after warming up but it can become worse after prolonged or vigorous activity. The pain may also appear more intense in bare feet or in shoes with minimal support.

Plantar Fasciitis Diagnosis

Plantar fasciitis is one of many conditions causing heel pain. Some other possible causes include:

• Nerve compression in the foot or in the back
• Stress fracture of the calcaneus
• Loss of the fatty tissue pad under the heel

Plantar fasciitis can be distinguished from these and other conditions based on medical history and examination by a physician.  

Heel spurs are often wrongly thought to be the sole cause of heel pain. Although they are common, they are nothing more than the bone’s response to traction or pulling forces from the plantar fascia and other foot muscles. Heel spurs often don’t cause any pain. A truly enlarged and problematic spur requiring surgery is rare.

Plantar Fasciitis Treatment

In general, the longer the symptoms have been present and the more severe the pain, the longer the treatment may take. Additionally, high-demand athletes, such as cross-country or marathon runners, may require a longer course of treatment.

Plantar fasciitis treatment options include:

Stretching and Physical Therapy

Stretching is one of the best treatments for plantar fasciitis. Stretching should be focused on the plantar fascia and the Achilles tendon. A physical therapist can show you stretching exercises that you can repeat at home several times a day. Along with stretching, the exercises can also strengthen your lower leg muscles, helping stabilize your ankle.

Icing and Medication

Icing the sore spot on your sole several times a day may help with pain and inflammation. Your doctor may also recommend nonsteroidal anti-inflammatory medication.

Rest, Activity Modification and Orthotics

It helps to keep the weight and stress off your foot, at least partially, while your plantar fascia is healing. Your doctor may recommend a combination of the following:

• Changing to a more shock-absorbing exercise surface
• Switching to shoes with arch support or trying heel cups or other orthotics to cushion the heel
• Applying athletic tape to your foot to support muscles and ligaments
• Wearing night splints to continue stretching your foot while you sleep
• Decreasing distances and duration of walking or running
• Switching from jumping or running to swimming or cycling

Shock Wave Therapy

This therapy is based on delivering low-energy or high-energy shock waves to a specific area. The shock waves create microscopic trauma, which triggers a healing response from the body. This process is thought to help promote healing in the plantar fascia.

Steroid Injections

In most cases, plantar fasciitis improves after a few months of stretching. If your symptoms continue after two months of treatment, your doctor may recommend steroid injections to decrease inflammation.

Gastrocnemius Recession

Surgery is rarely needed for plantar fasciitis but is an option in severe cases. The surgery for plantar fasciitis is called gastrocnemius recession or gastrocnemius release. The goal is to lengthen the gastroc tendon, which is a part of the Achilles tendon. There is a known connection between the tension in the Achilles tendon and the tension in plantar fascia. This surgery may be recommended for patients who have an equinus contracture — tightness in the calf muscles and tendons that leads to the inability to hold a foot in a neutral position (a 90-degree angle to the leg).

Foot and ankle pain | Causes, exercises, treatments

Beyond obvious injury, there are several common causes of foot pain. Many of these problems can be diagnosed by the specific areas in the foot or ankle they affect.

Below shows the main structures affected by foot pain.

Achilles tendinopathy

Achilles tendinopathy is caused by damage or inflammation in the tendon that runs from the calf to the heel bone.

Tendons are strong cords that connect muscles to bones, and support the structure and movement of your feet and ankles.

The main symptoms are:

• pain in the Achilles tendon which worsens after activity
• difficulty moving the foot up and down
• a grating sensation
• swelling, redness or heat around the tendon
• a lump on the tendon.

It commonly affects people who:

• do sports involving a lot of running or jumping
• have some types of inflammatory arthritis
• have high or low arches.

Achilles tendinopathy can take anywhere from a few weeks to several months to fully recover. However, the self-care tips outlined above should help relieve your symptoms.

Tibialis posterior dysfunction

Tibialis posterior dysfunction causes pain, redness, warmth and swelling in the tendon that connects the inside of the calf to the arch of the foot. Your ankle or heel may feel weak and it can cause the arch of your foot to drop.

It can make walking, standing for long periods of time, or rising to your tip toes difficult. It can feel worse when you are active, particularly if you are running or jumping.

It is caused by inflammation, damage or a weakness which over-stretches the tendon. If left untreated, it can eventually make the arch of the foot collapse.

The self-care tips listed above should help with your recovery. However, if the pain is severe or has not improved after two weeks speak to a healthcare professional.

Plantar fasciitis

Plantar fasciitis commonly causes pain in the centre and inner side of the heel.

It’s caused by damage to the strong band of tissue, called the plantar fascia, which runs from the heel to the base of the toes.

The plantar fascia should support the arch and help to spread your weight evenly through your foot, so you can walk, run, or stand without difficulty.

However, plantar fasciitis can make it difficult and painful to use your foot properly, particularly just after rest or following activity.

It can increase the risk of lumps of calcium growing on the heel bone, called bone spurs, which could cause more pain when you move the joint.

The self-care tips should help your plantar fascia heal, though it could take up to 18 months to fully recover. Speak to a healthcare professional if you feel no improvement after two weeks.

Bursitis in the foot or ankle

Bursitis causes pain and inflammation, commonly around hard-working joints such as in the big toe, ball of the foot, heel, or ankle. It can also affect any part of the body.

It is caused by swelling in a small pocket of fluid, known as a bursa, or bursae if more than one is affected. Normally these small pouches cushion and protect your bones, joints, and tendons from impact, rubbing or pressure.

However, repeated rubbing, friction, excessive pressure, or injury can cause the fluid inside to increase making the affected bursa inflamed and tender.

For example, you can get bursitis between your ankle and heel if you keep wearing shoes that rub, pinch, or press down on the area. Shoes that are too tight and high heels regularly cause bursitis.

It often appears as a red, painful, swollen lump. However, it can also cause general swelling that you only notice because of the pain, for instance on the bottom of your heel.

People with bunions or irritated joints can be prone to bursitis. Rheumatoid arthritis can also cause bursitis, particularly in the ball of the foot.

The self-care tips recommended earlier should help relieve your pain and inflammation. However, instead of bandaging the area, try using adhesive padding on the swelling to protect it from further friction and pressure. Resting it on a cushion can also help.

If you find self-care treatments are not helping speak to a healthcare professional.

Changes in the shape of your arch

The arch is the inside mid-section of your foot. It determines how your bodyweight is spread and carried by the bones and joints of your feet.

For your foot to function at its best the arch should form a smooth arc from the ball of the foot to the heel.

The height of your arch may never cause you any kind of problems. Some people are born with arches that are higher or lower than average and their bodies adapt to them.

Other people may find their arch shape alters because of complications such as arthritis, weight, pregnancy, or injury. These changes can make you more likely to develop further problems in other parts of your foot, ankle, knee, hip and back.

If you are in pain and think your arch shape has changed speak to a healthcare professional about treatments. Insoles or supports made specially for your foot shape by an orthotist could improve pain caused by high or low arches.

Low arches

A low arch can affect how your foot and ankle works and bears weight. For example, it can make you lean in on your ankle and force your heel to spread outwards.

It can put more strain on your feet, ankles, knees, hips and back. People who naturally have flat feet are less likely to experience problems in these areas because their bodies adapt to their natural arch shape.

However, arches that fall or drop from their normal shape can make you more likely to get overuse injuries. Your body posture or balance may also change, which can increase the strain on your legs, knees, hips and back.

The condition valgus heel, where the ankle leans inwards at an angle causing the heel to drift outward, is often linked to low arches. People with rheumatoid arthritis often develop it because of changes in their joints.

High arches

People with high arches are more likely to walk on the outer edge of their feet because their arches push their feet and ankles outwards. It can put excessive strain on the ankle, heel, and ball of the foot, increasing the risk of problems such as plantar fasciitis.

Problems linked to low and high arches

Arches that are higher or lower than average can increase your risk of developing other problems, such as:

• valgus heel
• hammer toes
• retracted toes
• clawed toes
• mallet toes
• bunions
• corns and calluses.

The self-care tips can help ease pain in your arches. 

Changing your footwear to a well-made running trainer that you feel supports the shape of your arch may prevent further painful changes to the structure of your arches.

Insoles and arch supports can help but it’s best to visit a foot specialist, such as a podiatrist, to get ones designed specifically for your foot shape.

If you’re buying new footwear it’s best to take any adaptations, such as insoles, padding, or arch supports with you, as you may need a larger shoe size to fit them in comfortably.

Losing weight, if you need to, can reduce the strain on your arches and may prevent further long-term changes.

You may find it difficult to do exercises that put a lot of pressure through your feet. Swimming is a good way to improve and maintain your fitness because the water supports your body weight.

Other causes of foot pain

Pain in the foot can be a consequence of damage, pressure or rubbing over a long period of time.

Wearing badly fitting shoes, pregnancy, injury, or putting too much strain through specific parts of your foot can all cause changes in the shape of your feet. Often, these changes are painful and can affect your ability to do things.

Sometimes, it’s our choice of shoes that has the biggest impact on the structure of our feet and the problems we develop, such as:

Calluses

Calluses are patches of rough, hard, slightly raised skin that build up on your feet, particularly on points that take the most pressure or rubbing. These patches can be more sensitive and ache more than other parts of your foot. They can be controlled by gently filing the area each week with a pumice or special foot file. If they are left, they can turn into corns.

Corns

Corns are raised areas of hard, knobbly skin which develop where calluses have been left untreated. They often cause a burning sensation. A corn is a permanent change to your foot which will need care and management to stop it becoming too painful. You can manage corns by gently filing or pumicing them each week. You should never cut the skin with a blade.

Corns and calluses will usually grow back within four to six weeks unless you reduce the pressure on the area. Wearing softer, roomier footwear and placing a cushioned pad over the corn or callus can help.

Neuroma

A neuroma causes sudden shooting, stabbing, or burning pain. Most commonly it affects the third and fourth toes and the ball of your foot. It can feel like there is a small stone under your foot and your toes may become numb or tingly. It is caused by a damaged or irritated nerve and often becomes more painful over time. It is also known as Morton’s neuroma and can be made worse by:

• tight, pointy, or high-heeled shoes
• shoes or trainers that put excessive pressure on the ball of your foot and toes.

Athletes and people with low or high arches, bunions or hammer toes commonly get neuromas.

You can ease the pressure on the neuroma by placing a cushioned pad on it. Using soft insoles and wearing wide, comfortable shoes with a low heel and a soft sole can also help. If it continues to cause problems your doctor or a podiatrist can recommend further treatments.

Bunions

A bunion is a bony lump that develops on the side of the joint at the bottom of the big toe. It can change the shape of the joint making it bigger, so it sticks out more. This is called hallux valgus. In extremes it can alter the angle of your big toe, making it bend towards your other toes. You may find your big toe loses flexibility and becomes stiff, which is known as hallux rigidus.

Soft, wide-fitting shoes reduce the pressure on the joint. Bunion pads and insoles can also help relieve pain around the joint, ask a pharmacist for advice. Speak to your doctor if it continues to cause problems.

Clawed, mallet, retracted and hammer toes

Clawed, mallet, retracted or hammer toes are conditions that cause the toes to curl or lift out of line. The main difference between each condition is the joints that are affected in the toe. However, they tend to be treated the same way. These conditions are linked to several other foot problems, including bunions, flat feet, high arches, tendon problems and badly fitting shoes that squash your feet. Arthritis and problems with the nerves in the foot can also cause them.

Hard skin can build-up over the raised toe joints making them uncomfortable and more prone to sores, calluses, and corns.

You can manage these problems by wearing soft, cushioned, wide-fitting shoes, using insoles and applying padding to the painful area. Paracetamol, ibuprofen and pain-relief gels or creams can also help.

Your doctor or a podiatrist may recommend using rubber, leather or silicone splints to relieve your discomfort. However, these changes in the toes can only be permanently corrected with surgery.

Sores

Changes in the structure of the foot can make you more likely to get blisters or open sores. It is important to keep wounds clean and protected with a clean dressing or padding, to stop them getting infected and help them heal.

Also known as ulcers, these wounds can be particularly problematic for people with conditions such as:

Some sores may not heal without specialist treatment and in extreme cases they could cause an infection in the bone, called osteomyelitis. It’s important to tell your rheumatology team about any wounds.

Heel hurts, it hurts to step on, how to treat | Health

Often people encounter such an unpleasant symptom as a painful feeling in the area of ​​the foot. More often occurs while walking. The reason for this can be various diseases or injuries. For the most part, women who regularly wear high heels meet with this phenomenon.

The heel area is exposed to stress every day when walking, running, standing or doing heavy work. The bone in this part of the leg is considered the largest.It is distinguished by its shape and strength.

There is a layer of adipose tissue on it. Acts as a shock absorber. But despite this, under severe stress, she becomes vulnerable to injury.

Heel pain can be treated in a variety of ways with medications, folk remedies, massage and physical therapy. But, before starting treatment, you need to find out what caused the unpleasant symptom.

Contents of the article:
1. Why does the heel hurt and it hurts to step – the reasons
2.Heel treatment with folk remedies
2.1. Foot baths
2.2. Compresses
2.3. Effective remedies
3. Heel hurts it hurts to step on how to treat (ointments and tablets)
4. If the heel hurts from the side from the outside, what to do
5. It hurts to step on the heel and pain from the inside
6. Foot and heel hurts: the best methods of treatment
7. How to get rid of pain in the heel with a crack

Why does the heel hurt and it hurts to step on – the reasons

Often the cause of the pathological phenomenon is diseases of the articular tissues and the formation of heel spurs.In rare cases, various injuries and fractures occur, cracks form, or a fungal infection develops. Often, pain in the foot area appears after wearing a new pair of shoes or being in heels for a long time.

A frequently diagnosed cause is a heel spur. This pathology is considered a disease and is characterized by the proliferation of bone tissue in the heel. A spur is a thorn that squeezes nearby soft tissues. A bulge is formed.When stepping on the affected area, a person experiences discomfort and pain.

Spurs can be caused by:

• excess weight;
• regular sports activities;
• diabetes mellitus;
• the presence of flat feet;
• Permanent high heel shoes.

Acute pain syndrome in the heel occurs when the ligaments are injured, bruised and sprained.

If discomfort appears periodically, then the pathology may be chronic.The cause may be arthrosis or arthritis.

A painful feeling in the foot often occurs with diseases of an infectious nature in the form of chlamydia. The discomfort increases in the evening.

A fungal infection can lead to an unpleasant feeling. Then the person complains not only about pain in the heel, but also about the appearance of an unpleasant odor from the legs, the formation of cracks and peeling.

Treatment of the heel with folk remedies

If a painful feeling in the heel appears, this problem cannot be ignored.It is best to see a doctor first and get tested to identify the cause. Before the appointment, you can try using traditional methods.

Foot baths

This method of treatment is aimed at relaxing the adjacent tissues, eliminating minor pain and preventing the development of the inflammatory process.

Contrasting night baths will help to relieve discomfort. You need to take 2 basins – with cool and hot water. To begin with, the legs are dipped into hot water, after 30-60 seconds they are moved into a basin of cold water.The manipulations are repeated 10-15 times. After that, the feet are wiped dry and smeared with cream.

To remove pain and improve blood circulation, you need to take a liter of hot water and dissolve 300 g of table, iodized or sea salt in it. Legs are lowered into the resulting solution. The procedure takes 10-15 minutes.

To prevent the development of the inflammatory process in the tissues and quickly remove pain, it is recommended to add 1 Analgin tablet, 1 Furacilin tablet, 1 tbsp. To warm water.l. apple cider vinegar and 1 tsp. honey.

Compresses

To quickly eliminate pain in the heel, you can use compresses. With a heel spur, a folk remedy made from chalk and garlic helps well. Take a piece of white chalk and grind to a powdery state. Then you should take 3 heads of garlic, peel and grind. Combine with the resulting chalk powder.

First, steam the heel area under running hot water. Then apply the resulting mixture and fix it with a bandage.

In case of severe pain, black radish helps well. The vegetable is grated on a fine grater. The gruel is applied to the affected area, fixed with a film. Socks are put on top. The procedure is best done at night. After sleeping, the mixture is removed.

Effective remedies

Folk remedies not only eliminate pain, but also prevent the development of inflammation in the tissues, relieve heel spurs in the initial stages, and accelerate the healing process of cracks.

There are several effective recipes:

1. In ancient times, heel pain was removed with a bow.This method helps to normalize blood circulation, has a bactericidal and anti-inflammatory effect. For cooking, you need to take 1 medium-sized onion. Cut it in half, tie it to the problem area overnight. To achieve complete recovery, you need to carry out 5-7 procedures.
2. Potatoes help with heel spur well. Several root crops are boiled, kneaded to a puree mass, 2 drops of iodine solution are added. The resulting composition is applied to a film and applied to the affected area.Fix with a bandage. A warm sock is put on top.
3. The following recipe will help relieve inflammation. It will take 1 tsp. salt, 1 tbsp. l. honey, 20 ml of iodine solution. All components are mixed together. The resulting composition is applied to the heel, fixed on top with gauze and film. The compress should be on the leg for at least 2 hours.
4. 80 ml of vinegar will help with heel spurs and severe pain. One fresh egg is placed in the liquid. Leave in this form for 10-18 days. During this time, the shell will completely dissolve.The same amount of sunflower oil is added to the resulting mixture, mixed thoroughly. Before applying the product, you should steam your feet in hot water. The mass is applied in a thin layer, the foot is wrapped in a warm cloth.

Folk remedies are effective and safe only in the initial stages of the development of the disease. If the pain occurs constantly, then you need to look for and eliminate the cause.

Heel hurts, it hurts to step on, how to treat (ointments and tablets)

Discomfort in the heel can be removed with medication.Pharmaceutical companies offer a large list of drugs for getting rid of unpleasant symptoms in the form of ointments and tablets.

Help at home:

1. Voltaren. Available in gel form. Belongs to the category of non-steroidal anti-inflammatory drugs. Helps with severe pain. The drug is applied 2-3 times a day.
2. Movalis. Has several forms of release. For pain in the heel, injections can be given intramuscularly or pills can be taken orally. The drug has a systemic effect.Has a pronounced anti-inflammatory and analgesic effect.
3. Dimexide. An excellent remedy for pain and other problems associated with the feet. The drug has antibacterial, analgesic and anti-inflammatory effects. It helps well with muscle and joint pain. Available in the form of a gel, ointment and solution. You can apply a cream or apply compresses at night.

Pepper plaster works well for pain. It contains natural ingredients.It has a warming, analgesic and local irritant effect.

If the heel hurts from the side from the outside, what to do

If you have pain in the heel from the side from the outside, folk remedies and medicines will help. The treatment uses antibacterial, corticosteroid and non-steroidal anti-inflammatory drugs.

In addition, you can perform special exercises that are aimed at stretching the tendons. It is recommended that you regularly roll a tennis ball or rolling pin with your foot after waking up.

After a day of work or a long walk, you can do a massage. It is necessary to process not only the heel area, but the entire foot. All movements should be soft. This method quickly relaxes tissues and muscles, thereby getting rid of unpleasant symptoms.

It hurts to step on the heel and pain from the inside

If discomfort is observed inside the heel, the cause may be serious diseases such as rheumatoid arthritis, epiphysitis, osteomyelitis, arthrosis.Then self-medication is unacceptable. The use of folk remedies can lead to a deterioration in the condition and the development of complications. In such cases, a visit to a doctor is required.

Treatment consists in the use of medicines, gymnastics and massage, physiotherapy procedures. But before that, it is necessary to undergo an examination and identify the cause of the pathological process.

Foot and heel hurts: the best treatment methods

Eliminating pain requires an integrated approach to solving the problem.Treatment consists of:

• in the use of ointments, for example, Piroxicam and Erazon. They are quickly absorbed into the skin, have a pronounced analgesic effect;
• applied to the affected area of ​​mummy with honey or rosemary with lanolin. The funds help get rid of the pain syndrome, but the effect will not come immediately;
• in the setting of the blockade. Such activities are carried out only if the pain is of high intensity and tissue swelling. In such cases, the drugs Diprospan and Kenalog are used;
• in taping.A special sports tape is glued to the area of ​​the foot. It allows you to keep the muscles in the correct position and reduce the load on the affected area;
• in carrying out physiotherapy procedures. They improve physical activity, eliminate pain, relieve swelling, and stop the inflammatory process. If it is impossible to step on the heel, then shock wave therapy will help;
• in performing exercises. Strengthens and heals the muscles of the feet. You need to carry out gymnastics in the morning and in the evening every day;
• in foot massage.There are many nerve endings in this area. To reduce the manifestation of pain, you need to constantly massage your heels.

Complex therapy allows you to quickly get rid of pain and prevent the development of serious complications.

How to get rid of heel pain with a crack

The cause of cracked heels is most often a fungal infection or a lack of any vitamins. But there is a universal solution to the problem – foot baths and the application of fatty creams.A soap bath has a good effect.

You will need a small bar of laundry soap. It is grated. The resulting composition is added to hot water and mixed thoroughly. The feet are lowered into the bath. The procedure lasts from 10 to 20 minutes. Then they wipe their feet dry, apply a greasy cream.

If the cracks in the legs persist, then diabetes may be the cause. Then you need to visit a doctor, take blood tests. If the diagnosis is confirmed, the patient will be prescribed treatment.First of all, it consists in normalizing nutrition and avoiding certain foods.

Appropriate medications will also be prescribed. After treatment, the cracks will disappear on their own. To prevent the development of the inflammatory process, all this time they need to be treated with any antiseptic solution. 90,000 What is a heel spur? Heel spur treatment

The term “heel spur” accurately reflects the manifestations of the disease. On the X-ray, you can see the characteristic sharp protrusion in the area of ​​the calcaneal tuberosity, which looks like a rooster’s claw.When walking, the “spur” irritates the soft tissues of the heel and foot, edema and inflammation are formed. Pain syndrome can be very strong and can completely deprive a person of the ability to move.

It has been noticed that pain with a heel spur occurs only when walking. At rest, the heel does not bother. The disease most often develops after 40 years and is typical mainly for women.

The causes of the disease are manifold. The main reasons include being overweight, walking in high-heeled shoes or, on the contrary, completely without a heel, as well as various forms of flat feet.

Heavy weight and high heels place increased stress on the heel bone. In the overload zone, inflammation forms. In response to inflammation, the body produces calcium, which is deposited in the overload zone and provides heel protection. The spur itself is a conglomerate of calcium crystals.

With flat feet, the mechanism of development of the disease is different. A powerful wide ligament, which is attached with one edge to the calcaneal tuberosity, and the other to the bases of the fingers, stretches with flat feet.In the place of attachment of the ligament to the bone, inflammation, edema and calcification in the form of a spur also form.

When the ligaments are stretched, the fascia is simultaneously stretched and the pain syndrome affects not only the heel, but also the plantar part of the foot. This condition is called plantar fasciitis. In modern medicine, the terms heel spur and plantar fasciitis can be considered synonymous.

Spur treatment methods are divided into surgical and conservative, that is, treatment without surgery.Surgical treatment is rarely used, since the rehabilitation period can be several months.

X-ray therapy is often used, which leads to the death of nerve endings under the influence of X-rays and reduces pain. The spur itself remains. Another method came into practice a decade and a half ago and is based on the principles of shock wave therapy. The method allows you to destroy the spur, but the patient himself experiences severe pain during the procedure, and the number of procedures can be up to 10.

Folk remedies are ineffective, and sometimes cause the progression of the disease, for example, hot foot baths with an infusion of medicinal plants. From hot baths, inflammation processes are activated, blood vessels expand and squeeze nerve endings.

Treatment with orthopedic products – orthotics is considered a painless, convenient and modern method. Before using any method of treatment, you must consult a specialist doctor.It is necessary to normalize the weight, stop using high-heeled shoes at least for a while.

With a weak, unexpressed pain syndrome, it is enough to regularly use heel cushions made of soft elastic material CT-233. In the central part of the product there is a removable element that can be easily removed. In this case, a hole is formed in the heel, and the pressure on the most painful area of ​​the heel is completely reduced.

If necessary, use silicone heel pads, ST-49 or ST-62, which have a low-density zone under the heel and at the same time support the arch of the foot.

In case of severe pain in the heel and arch of the foot, it is necessary to use insoles. Orthopedic insoles not only relieve heel pain, but also relieve the ligaments in the arch of the foot, help with the symptoms of plantar fasciitis. The insoles restrict the movement of the ligament where it is attached to the spur and often completely relieve severe pain.

Priority should be given to insoles with a built-in heel cushion and an additional softening layer.Models ST-105, ST-110 have a heel shock absorber and a thin layer of polyurethane coating, which reduces pressure on the plantar part of the foot

A common problem is calcaneal bursitis, an inflammation of the bursa under the skin with a heel spur. The bag fills with inflammatory exudate and causes swelling and pain in the inner edge of the heel. In this situation, the ST-141 and ST-912 insoles are suitable. In these products, the shock absorber is asymmetrical with an elongated inner edge to relieve stress on the center and inner heel.

The most effective model of insoles for severe pain syndrome is ST-961. In this product, the heel shock absorber has the maximum area and thickness, soft, elastic polyurethane is used as a base material, which provides comfort from the first steps.

In difficult cases, the best solution would be to manufacture individual insoles using the Trives Smart System technology. Individual orthopedic insoles are made according to the results of 3D modeling, taking into account all the anatomical features of the feet.Such insoles guarantee the most effective prevention and correction of disorders, comfort and convenience when walking.

Removal of heel spurs in the network of clinics Poliklinika.ru, remove heel spurs in Moscow

Heel spur (also called plantar fasciitis) is the result of permanent damage to the area of ​​the plantar ligament that connects the heel bone to the forefoot. Due to the regular traumatic impact in the area of ​​the calcaneus, an osteophyte is formed, which is the heel spur.At the initial stage, conservative therapy can help in treatment. If the pathology is neglected, surgical treatment remains the only effective treatment.

Causes of occurrence

According to statistics, in 90% of cases, flat feet are the cause of this pathology. It is because of this violation that the proliferation of osteophytes occurs.

In addition, other factors can affect the development of the pathological process. Let’s consider the main ones:

• Calcaneus injury.
• Being overweight.
• Elderly age (over 50 years old).
• The presence of diseases of the musculoskeletal system.
• Violation of metabolic processes in the body, in which salt deposition occurs.
• Poor posture, which also affects gait.
• Shoes that are of poor quality or are uncomfortable and may not be appropriate for size.
• Regular increased physical activity.

A hereditary predisposition should also be noted.If you have close relatives suffering from heel spurs, it is highly likely that this pathology will affect you as well.

Anxiety symptoms

The first sign of the development of pathology is pain in the heel. Typically, pain occurs in the morning. At the same time, during the day, no discomfort can often be observed.
Over time, the pain intensifies, they can be sharp. Patients describe it to their doctor as a “nail in the heel” sensation.Pain sensations are exacerbated after a long stay at rest. After physical exertion, the discomfort may subside a little, but during the evening rest, the pain returns.

Additional characteristics include the following:

• Edema and redness of the heel area.
• Coarse calluses on the heel.
• When palpating the affected area, severe discomfort may occur.

Very often, gait changes in patients with heel spurs.This is due to the fact that a person experiences pain when stepping on the heel. Therefore, the patient tries not to transfer his weight to the heel.
Please note that the heel spur is not visible visually. Therefore, it is worth going to the doctor as soon as you feel discomfort in the heel area.

When an operation is required

As a rule, the surgical method of treating a heel spur is used only in extreme cases: when the patient’s quality of life is seriously affected (severe pains, limited mobility is observed), and conservative therapy does not give a positive result.

On the Internet, you can find many alternative methods of treatment, but they are not able to alleviate the condition – at best, such self-medication will be useless, at worst, the situation will worsen. Don’t waste time on folk remedies! If the doctor recommends surgical treatment, then it really is necessary.

Before the operation, make sure that there are no contraindications to the procedure. For example:

• Presence of an acute infectious process in the body;
• Oncological diseases;
• Severe form of diabetes mellitus;
• Blood clotting disorder.

Do you need training?

As a rule, special preparation for the operation is not required. However, the patient needs to make sure that there are no contraindications, so he needs to undergo studies such as:

• General and detailed analysis of blood and urine;
• Blood clotting test;
• Blood test for HIV, hepatitis and syphilis;
• ECG, fluorography.

Additional types of instrumental diagnostics can also be prescribed, such as: X-ray, CT or MRI.

Immediately before the operation, the following doctor’s recommendations should be observed:

• Do not eat for 7-8 hours before the operation;
• 3-5 days before the study, alcoholic beverages should be excluded;
• You should definitely inform your doctor about medications that you are constantly taking.

Disposal Methods

Today, surgical treatment of a heel spur can be carried out in various ways:

Classic delete. This method of operation is currently considered obsolete. In classic removal, the fascia is dissected with a longitudinal incision, after which the doctor removes the bone-salt build-up and salt deposits around it. The final stage is the installation of a drainage system to drain the serous fluid, suturing and dressing of the damaged area.

Removal with endoscope. This technique is less traumatic. In this case, the removal of the build-up is carried out through two small punctures using special instruments and a miniature camera.After the heel spur is removed, the doctor will apply miniature stitches. In comparison with the classical method of surgical intervention, the recovery in this case is 2-3 times faster.

Minimally invasive technique under X-ray control. This spotting spur removal technique is relatively new. To perform a surgical intervention, only one puncture is required, through which the necessary instruments are inserted. Observation of the course of surgical intervention is carried out using X-rays.12 hours after the removal of the growths, the patient can already stand up.
The type of anesthesia is selected individually for the patient. General anesthesia or local anesthesia can be used.

Which method of heel spur treatment is suitable for your case is decided on an individual basis after consulting a doctor.

Rehabilitation period

The duration of the rehabilitation period may vary. It depends on the chosen method of heel spur removal.For example, with classic removal, recovery can take about 2 weeks, with minimally invasive techniques – only 3-5 days.

To speed up the recovery process and avoid unpleasant consequences, it is recommended to thoroughly follow some medical recommendations:

• In the first days after surgery, it is recommended to ensure maximum rest for the injured leg.
• The resumption of physical activity should be carried out gradually, in no case should the leg be abruptly subjected to stress.
• Full physical activity, including sports, can be resumed no earlier than after a month and a half.
• Take any medication your doctor prescribes. To reduce the risk of complications, antibacterial, anti-inflammatory drugs may be prescribed. Pain relievers can be used to relieve pain.
• Orthopedic insoles or orthoses are generally recommended after surgery.

Timely treatment avoids negative consequences and complications.At the first signs of a pathological process, consult a doctor. For more information on how to remove a heel spur, contact your doctor at your appointment. Be healthy!
90,000 ointment for pain in the heel – 25 recommendations on Babyblog.ru

1.Hydrogen peroxide

A well-known disinfectant and deodorizing agent, absolutely harmless and can be found in every home. We clean her ears and apply to cuts to stop the bleeding, but it turns out that it can be useful for our appearance too.

If you like to pick pimples on your face, or you squeeze out blackheads yourself, then before that, do not forget to thoroughly moisten your skin with hydrogen peroxide. It loosens well the stratum corneum of the skin, and they will very easily come to the surface when pressed together with the entire rod.

After removing this evil from the skin, wipe these places again – this way, you will close and disinfect the pores, and the next day there will be no marks on your face.

Are you suddenly out of deodorant? – wipe your armpits with hydrogen peroxide, sweating will certainly not reduce, but there will definitely not be a smell for a long time.By the way, if you want to extend the effect of your deodorant by a couple of hours, for example, if you have a long road ahead, and in order to surely stay fresh, this advice will also help. Just apply deodorant to dry skin.

And if you don’t have any cosmetics at hand, peroxide will help you out. Hydrogen peroxide can replace lotion and toner as perfectly cleanses, tightens and whitens pores. Suitable for any skin, but for oily skin – just perfect, because reduces sebum production, and can be used daily.

2. Tincture of calendula

Calendula tincture is essential in every medicine cabinet. It has been proven to be more effective than iodine preparations for treating wounds and cuts, as calendula has the unique ability to accelerate tissue regeneration, reduce inflammation and induce wound healing.

If this remedy helps to heal from boils and ulcers, then it will definitely relieve acne. I generally find calendula tincture the best lotion. If alcohol scares you, then dilute it with water in a 1 to 1 ratio.

Also, the calendula tincture dries out the scalp great, and if you rub it in periodically, the hair will become noticeably less dirty. To strengthen the hair, you can add castor oil to the calendula tincture. It is necessary to rub in for a month, and it helps a lot with seborrhea.

3. Levomekol

Domestic ointment “Levomekol”, has a fairly strong anti-inflammatory and antimicrobial effect, and is active against various microorganisms (staphylococci, Pseudomonas aeruginosa and Escherichia coli).

If you are hurt, burned, you have a boil, you yourself have picked out your face, or you feel that a pimple is starting to break through, this ointment can help you. Apply a thick layer to the sore spot until it passes. And it passes after it, quickly enough.

4. Salicylic alcohol and salicylic ointment

A component of almost all anti-acne and anti-seborrheic drugs, salicylic acid, dissolved in alcohol, is sold in every pharmacy. If you have acne, blackheads, back acne, very oily skin, or keratolytic problems, this is the remedy for you.

I read recently that a study was conducted in America on the topic of the most effective remedy for acne and acne. The Americans came to the conclusion that salicylic acid is still the best known, and consider it almost a panacea for all skin problems.

One of my friends is very effective in fighting blackheads, applying salicylic ointment every evening after rubbing with hydrogen peroxide. Salicylic ointment is milder than alcohol and is good at exfoliating dead skin cells.

I warn you – salicylic alcohol is very dry to the skin, so apply it pointwise. By the way, salicil dissolves only in alcohol, so it is not clear where it comes from in alcohol-free lotions. Salicylic acid also prevents the appearance of calluses and roughness of the skin, so after a pedicure, apply it on your heels and other problem areas.

5. Zinc ointment

Zinc ointment is an anti-inflammatory agent that has a drying, adsorbing, astringent and antiseptic effect.After cleansing your face, including homemade ones, for acne and any inflammation, apply zinc ointment to your skin.

Again, if the pimple begins, spread it overnight and in the morning, most likely, there will be no trace of it. It is not for nothing that zinc is included in widely advertised products for problem skin. Only they are expensive, and the ointment is a penny.

Further, so that you do not have irritation after depilation in the bikini area, apply zinc ointment for several hours. Usually, one application is enough to forget about this trouble until the next procedure.

Have you done a pedicure – at home or in the salon, and want to keep the effect longer? Just apply zinc ointment to your feet and heels periodically. Verified.

6. Apilak (produced in the form of ointment, suppositories, dietary supplements)

Apilak is a trade name of a preparation based on royal jelly, patented by a Tallinn pharmaceutical plant. It has been produced since Soviet times and this tool has helped more than one generation of people. “Apilak” is a general tonic, adaptogen, biogenic stimulator of metabolic processes, and also a source of amino acids, heaps of vitamins and macronutrients.

The spectrum of diseases for which it is prescribed is huge. Often “Apilak” is prescribed to children with a lack of appetite, people in the recovery period after surgery and stress, as an additional remedy in the treatment of infertility. The ointment in combination with the dietary supplement is included in the course of treatment of seborrhea and neurodermatitis, and after a month of use, it reduces the oily skin, reduces the amount of inflammatory elements, and reduces itching.

In case of oily, problematic skin of the face, it is useful to apply “Apilak” to the skin with a thick layer at least once a week.If you have chronic fatigue syndrome, great physical or mental stress, or just want to cheer up, taking Apilak is one of the safest ways to do it. It is sold in every pharmacy, it is cheap.

7. Oil of St. John’s wort, chamomile, nettle, burdock oil, castor oil

All these oils are far from being in short supply, are affordable and very well nourish and restore hair. I advise you to buy everything and take turns doing hot wraps with them. Usually oil is packaged in small glass bottles, I just put them in a glass of boiling water, and after a minute I put the already heated oil on my hair.Do this twice a week.

90,000 how to treat at home, causes, stages, prevention

Bedsores on the heels can be successfully treated outside the clinic only in the first and second stages. A more severe course of the disease requires surgical intervention and further treatment in a clinical setting.

We strongly discourage self-medication. The use of any dressings for the therapy and treatment of wounds should be prescribed only by a doctor!

Causes of bedsores on the heels

Prolonged stay of patients in a supine position can cause squeezing of muscle tissue between protruding bone formations and the surface.Trophic processes begin to develop within a few hours of a motionless position. Such lesions affect places with an insignificant thickness of the subcutaneous fat layer, including the patient’s heel.

In some cases, the cause of pressure ulcers may be exogenous, for example, from prolonged squeezing of tissues with a dense plaster cast. The occurrence of pressure ulcers can be triggered by prolonged exposure of the patient to a humid environment due to increased sweating, urinary and fecal incontinence.

Risk factors also include obesity, exhaustion, vitamin deficiency, diabetes mellitus.

Stages and Symptoms

The process of formation of pressure sores on the heels goes through several stages.

As a result of constant compressive action on the heels, blood supply stops, necrotic processes begin, and necrotic tissues become a favorable environment for the development of pathogenic microflora, which causes the formation of ulcers.

The process of tissue necrosis can be superficial, developing in the muscle layer and deep, penetrating to the bone.

At the first stage of the formation of pressure ulcers, the skin has no obvious damage, it is slightly compacted, has an unnatural white or red color, sometimes with a bluish tinge.

At the second stage, ulcerative-necrotic tissue lesions in the form of ulcers and blisters are observed.

Decubitus ulcers of the 3rd degree of the calcaneal areas are characterized by skin lesions throughout the entire thickness, the formation of necrotic wounds of black or bluish color with purulent discharge, accompanied by a putrid odor.

At the fourth stage, necrotic processes affect muscle and sometimes bone tissue. The condition is accompanied by pain and constant itching.

Prevention and prognosis

Prevention of pressure ulcers should ensure the solution of the following tasks:

• the most comfortable position with uniform pressure on all parts of the body;

• ensuring normal blood flow to all parts of the body;

• prevention of changes in the skin.

The main preventive measure is the patient’s hygiene, which includes examining the body 1-2 times a day, treating the skin to prevent excessive dryness or moisture, and regularly changing bed and underwear.

Massage and physical education ensure the normalization of blood flow to all parts of the body, and also improve the psychological state of the patient. The position of the patient’s body must be changed at least every two hours.

Regular treatment of areas with a high risk of injury with anti-decubitus drugs is also required. Even if the patient is bedridden and completely immobile, it is very important to provide him with a balanced diet. The patient’s diet must be agreed with the attending physician.

Diagnostics

Bedsores on the heels are diagnosed on the basis of an external examination, anamnesis and laboratory tests.

It is recommended to pass a clinical and biochemical blood test, perform cultures of wound discharge for the presence of fungus and bacterial infections, conduct a cytological examination if the patient has long-term non-healing ulcers.

Treatment

We will figure out how to treat bedsores on the legs of 1 and 2 degrees.

At the first stage of the formation of pressure ulcers, it is necessary to stop inflammatory processes, relieve swelling and prevent the formation of necrotic lesions. For this, special attention should be paid to the hygiene of the patient, as well as to change the position of the patient as often as possible. To reduce the intensity of compression pressure, it is recommended to use anti-decubitus beds, cellular mattresses, splints with fillers.

In the second stage, good results are obtained by drug therapy aimed at cleaning the wound, stopping the process of tissue necrosis, and preventing infection. Antimicrobial and anti-inflammatory drugs are used, as well as drugs that stimulate blood circulation. It is recommended to use an antiseptic dressing for wound treatment.

At the third and fourth stages of the disease, it is necessary to undergo treatment in a clinical hospital, including by surgical methods.

Folk remedies for therapy

Attempts to self-treat bedsores on the heels with home remedies can lead to the opposite effect – irreversible deterioration of the condition, when the time for the provision of qualified medical care will be irretrievably lost.

Modern medicine and pharmacology offers effective means of helping the patient. Treatment with herbal tinctures, a mixture of oils, tinctures, grated potatoes and other folk recipes can provoke an infection of the affected area and significantly worsen the patient’s condition.