What are the most effective home remedies for heel pain. How can plantar fasciitis be treated at home. What medical treatments are available for persistent heel pain. How can you prevent heel pain and plantar fasciitis.

Understanding Heel Pain: Causes and Symptoms

Heel pain is a common condition that can significantly impact daily activities. It often manifests as discomfort in the underside or back of the heel, making even simple tasks like walking challenging. While there are numerous causes of heel pain, one of the most prevalent is plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the plantar fascia, a band of tissue that runs from the base of the heel to the toes on the bottom of the foot. This condition typically causes sharp pain in the heel, especially during the first few steps in the morning or after prolonged periods of rest.

Other Common Causes of Heel Pain

• Bone spurs
• Obesity
• Stress fractures
• Bursitis
• Achilles tendonitis
• Repetitive pounding on hard surfaces
• Tarsal tunnel syndrome
• Pronation of the foot
• Arthritis

Is heel pain always caused by plantar fasciitis? No, while plantar fasciitis is a common cause, heel pain can result from various conditions. It’s essential to get a proper diagnosis from a healthcare provider to determine the exact cause and appropriate treatment.

Identifying Symptoms: When to Seek Medical Attention

Recognizing the symptoms of heel pain conditions is crucial for timely treatment. Plantar fasciitis typically presents with:

• Sharp pain in the heel upon waking up
• Pain that subsides after a few steps but worsens as the day progresses
• Discomfort exacerbated by prolonged standing or physical activity

Achilles tendonitis, another common cause of heel pain, often manifests as:

• Pain and swelling on the back of the heel
• Discomfort that worsens after weight-bearing exercise
• Pain upon getting out of bed that resolves with a few steps

When should you consult a doctor for heel pain? If your heel pain persists for several weeks despite home remedies, or if it significantly interferes with your daily activities, it’s time to seek medical attention.

Effective Home Remedies for Heel Pain Relief

There are several simple yet effective home remedies that can provide relief from heel pain:

1. Ice Therapy

Applying ice to the affected area can help reduce inflammation and numb the pain. A creative approach is to freeze water in a bottle and roll your foot over it for about five minutes at a time.

2. Massage

Gently massaging the painful area with your thumbs can help alleviate discomfort. Apply gentle pressure and massage in circular motions for a few minutes several times a day.

3. Stretching Exercises

Regular stretching of the plantar fascia and calf muscles can help reduce pain and improve flexibility. Try these simple exercises:

• Toe stretches
• Calf stretches against a wall
• Rolling a tennis ball under your foot

4. RICE Protocol

The RICE method (Rest, Ice, Compression, Elevation) is a tried-and-true approach for managing many types of pain and inflammation, including heel pain.

5. Night Splints

Wearing a special splint at night can help maintain a slight stretch of the plantar fascia while sleeping, potentially reducing morning pain.

How often should you perform these home remedies? For best results, try to incorporate these remedies into your daily routine, especially the stretching exercises and ice therapy.

Medical Treatments for Persistent Heel Pain

When home remedies don’t provide sufficient relief, medical interventions may be necessary. Healthcare providers may recommend:

1. Physical Therapy

A physical therapist can design a personalized exercise program to strengthen the muscles in your feet and lower legs, improving overall foot health.

2. Custom Orthotics

Custom-made shoe inserts can provide targeted support to your feet, helping to distribute pressure more evenly and alleviate heel pain.

3. Cortisone Injections

For severe cases, a corticosteroid injection may be administered to reduce inflammation. While effective, this treatment can be painful and is typically used as a last resort.

4. Extracorporeal Shock Wave Therapy

This procedure involves directing external shock waves to the inflamed areas of the plantar fascia. It has shown mixed results but can be particularly effective for runners with plantar fasciitis.

5. Surgical Interventions

Surgery is typically considered only after several months of other treatments have failed to provide relief.

Are medical treatments always necessary for heel pain? Not always. Many cases of heel pain can be successfully managed with consistent application of home remedies and lifestyle modifications. However, persistent or severe pain should be evaluated by a healthcare professional.

Preventing Heel Pain: Lifestyle and Footwear Choices

Prevention is always better than cure. Here are some strategies to reduce your risk of developing heel pain:

Maintain a Healthy Weight

Excess body weight puts additional stress on your feet. Losing weight if you’re overweight can significantly reduce the strain on your heels.

Choose Appropriate Footwear

Wear shoes that provide good arch support and have a wide, stable heel. Replace worn-out shoes promptly, and avoid walking barefoot on hard surfaces.

Gradual Exercise Progression

When starting a new exercise routine, increase intensity and duration gradually to allow your muscles and ligaments to adapt.

Warm-Up and Cool-Down

Always warm up before exercise and cool down afterward to prepare your muscles and reduce the risk of injury.

Can proper footwear really make a difference in preventing heel pain? Absolutely. Supportive, well-fitting shoes play a crucial role in distributing pressure evenly across your feet and providing necessary cushioning, which can significantly reduce the risk of developing heel pain.

Understanding the Diagnosis Process for Heel Pain

Accurate diagnosis is crucial for effective treatment of heel pain. Here’s what you can expect during a diagnostic process:

Physical Examination

Your healthcare provider will likely begin with a thorough physical examination, which may include:

• Palpating (pressing on) the bottom of your foot
• Checking for areas of tenderness
• Assessing your gait and foot structure
• Testing your range of motion

Imaging Tests

In some cases, imaging tests may be necessary to rule out other conditions or to get a clearer picture of the problem:

• X-rays: To check for bone spurs or stress fractures
• MRI: For a detailed view of soft tissues
• Ultrasound: To visualize inflammation in the plantar fascia

How long does the diagnostic process typically take? The initial physical examination can usually be completed in a single visit. If imaging tests are required, it may take a few days to a week to get the results and a definitive diagnosis.

Advanced Treatments for Chronic Heel Pain

For cases of chronic heel pain that don’t respond to conservative treatments, several advanced options are available:

Platelet-Rich Plasma (PRP) Therapy

This treatment involves injecting a concentration of your own platelets into the affected area to promote healing. It’s shown promising results for chronic plantar fasciitis.

Ultrasound-Guided Procedures

Using ultrasound guidance, doctors can more accurately target problem areas for injections or other treatments, potentially improving outcomes.

Minimally Invasive Surgery

For severe cases, minimally invasive surgical techniques can be used to release the plantar fascia or remove bone spurs with smaller incisions and faster recovery times compared to traditional surgery.

Regenerative Medicine

Emerging therapies like stem cell treatments are being explored for their potential to promote tissue healing and regeneration in chronic heel pain conditions.

Are these advanced treatments suitable for everyone with heel pain? No, these treatments are typically reserved for chronic cases that haven’t responded to more conservative approaches. Your doctor will consider your individual case to determine if these options are appropriate for you.

Living with Heel Pain: Coping Strategies and Lifestyle Adjustments

While treating heel pain, it’s important to adopt strategies that allow you to maintain your quality of life. Here are some tips for managing daily activities:

Modify Your Exercise Routine

Consider low-impact activities like swimming or cycling instead of running or high-impact sports. This can help you stay active while reducing stress on your heels.

Use Supportive Devices

Canes, orthotics, or specialized shoes can help distribute your weight more evenly and reduce pressure on your heels during daily activities.

Practice Good Foot Hygiene

Keep your feet clean and moisturized to prevent cracks and fissures that can exacerbate heel pain. Regularly inspect your feet for any changes or signs of injury.

Manage Stress

Chronic pain can be stressful, which in turn can increase pain perception. Practice stress-reduction techniques like meditation or deep breathing exercises.

Seek Support

Don’t hesitate to ask for help with tasks that aggravate your heel pain. Consider joining a support group for individuals with chronic pain to share experiences and coping strategies.

How can you stay motivated during the recovery process? Set realistic goals, celebrate small victories, and remember that healing takes time. Stay consistent with your treatment plan and maintain open communication with your healthcare provider about your progress and concerns.

By understanding the causes of heel pain, recognizing symptoms, and employing a combination of home remedies and professional treatments, most individuals can find relief from this common condition. Remember, prevention is key – taking care of your feet through proper footwear, maintaining a healthy weight, and being mindful of exercise intensity can go a long way in keeping heel pain at bay. If you’re experiencing persistent heel pain, don’t hesitate to seek professional medical advice for a comprehensive evaluation and personalized treatment plan.

Simple Steps to Soothe Heel Pain

Plantar Fasciitis Treatment: Other Treatments

If those suggestions don’t help ease heel pain, your doctor may recommend the following treatments:

• Wearing a special splint at night. This helps by maintaining a slight stretch of the plantar fascia while sleeping.
• Physical therapy
• Custom shoes or inserts (orthotics)

For more serious heel pain, more aggressive measures can be taken:

• A shot of cortisone to reduce the inflammation. This can be effective, but tends to be painful.
• Extracorporeal shock wave therapy, in which external shock waves are directed to the inflamed areas of plantar fascia. Success with this procedure has been mixed, and it tends to work best with plantar fasciitis patients who are also runners.
• Various surgical procedures. This is usually a last-resort treatment, and only if pain is still there after many months of other treatments.

Plantar Fasciitis: Prevention

There are many triggers for plantar fasciitis, so it’s important to learn how to reduce your risk. Being obese puts extra pressure on your feet, so losing weight is a good idea if you struggle with heel pain.

The shoes you wear can also make a big difference in how your feet feel, so protect your feet and heels with shoes that offer good support in the arch and a wide, stable heel. Don’t wear worn-out shoes; replace them when there is noticeable wear on the sole. Also, don’t walk barefoot on hard surfaces.

Exercise will also affect plantar fascitis. Always warm up, and never rush into a new activity — take your time, and let your muscles get used to the exercise. And invest in a pair of cushioned running shoes, which should be replaced regularly.

Heel pain is certainly a bother, but don’t let it stop you in your tracks. Recognize the symptoms of plantar fasciitis, and give your feet the break they deserve.

Home Remedies for Heel Pain and the Plantar Fascia

Home Remedies for Heel Pain 

The heel of foot pain in the morning can be genuinely nagging and difficult to eliminate. The first steps when you get out of bed can be painful. Heel pain affects the underside of the foot or back of the heel causing pain with normal daily activities. Any foot pain, even when not originating from the heel, can also cause limitations in daily activities.

Causes of Pain in the Bottom of Foot 

There are numerous causes of heel pain, one of the most common being Plantar Fasciitis, or the inflammation of the band of tissue (the plantar fascia) that runs from the base of the heel to the toes on the bottom of the foot. Please watch this video about Plantar Fasciitis from Dr. Turner Vosseller.  

Other classic causes of heel pain include 

• bone spurs
• obesity
• stress fractures
• bursitis
• Achilles tendonitis
• repetitive pounding on hard surfaces
• tarsal tunnel syndrome
• pronation of the foot
• arthritis

 Bone spurs in the heel are usually painless, but sometimes can be associated with plantar fasciitis and resulting in pain. If you want to learn more about plantar fasciitis remedies, click here.

Plantar Fasciitis makes your foot sore

Symptoms of Plantar Fasciitis or Bottom Foot Pain

Plantar Fasciitis tends to present with heel pain notably with the first few steps taken after getting out of bed in the morning. The pain usually subsides after a few steps but worsens again as the day progresses. Achilles tendonitis commonly presents with pain and swelling on the back of the heel and is usually worse after weight-bearing exercise. Achilles tendonitis, like plantar fasciitis, is painful upon getting out of bed and resolves with a few steps.

Test and Diagnosis for Plantar Fasciitis

Plantar Fasciitis will typically be diagnosed by a healthcare provider who will diagnose your condition based on symptoms and a physical exam including pressing on the bottom of the foot. An x-ray may be called for to rule out a stress fracture or bone spurs. Achilles tendonitis (inflammation of the Achilles tendon) is usually diagnosed by a physical exam also. This exam may include palpating the tendon, walking on the balls of your feet, and range of motion testing. Now let’s talk about home remedies for heel pain. 

Plantar Fasciitis Picture

Home Remedies for Heel Pain and Heel Spurs

Ice, massage, and stretching are three easy home remedies for heel pain. You can massage your heel by using both thumbs and applying a massage and gentle pressure to the painful area of the foot to assist with relieving the pain. You can also combine ice and gentle massage by freezing water in a water bottle and rolling your foot over it. Perform this for about five minutes at a time.  

Rest and activity modification are also helpful home remedies.  Night splints at home, while you sleep, can also help with heel pain.  Some people also have had success using Strassburg Socks at home while they sleep.  The RICE protocol is important for the healing process.  Rest, ice, compression with socks, and elevation above your heart. 

Rest is part of the RICE Protocol for Heel Pain

What are Home Remedies that Treat Plantar Fasciitis?

Stretching your calf muscles will also assist with relieving heel pain because the two calf muscles (the gastrocnemius and the soleus) come together into the Achilles tendon and insert into the heel bone. You can stretch these two muscles standing, seated with a towel, or on an incline board.  Perform once with the affected leg straight and one with the affected leg bent while keeping the heel on the ground. Try to hold for one minute at a time. Stretch both sides to prevent injury on the opposite side. A night splint worn while you are sleeping can also be very helpful. 

Stretching the plantar fascia can be performed by pulling upward on the toes to provide a stretch in the bottom of the foot as shown below. This is a great home remedy for heel pain. Modalities such as ice, heat, and a medical laser can also give you some relief from your pain. 

Calf Stretching Can Help With Pain on the Heel of Your Foot

Prevention of Plantar Fasciitis Pain in the Foot

Stretching the calf as shown in home remedies for heel pain daily and wearing properly fitted shoes will help to prevent heel pain. Your shoes should have plenty of support and running shoes should be replaced approximately every 300-500 miles. See a professional for more exercises and to have your shoes fit properly. If the pain does not go away see an orthopedic physician or physical therapist.  Sometimes an orthotic in your shoes is needed, especially if you have a heel spur.  JOI Rehab has affordable options for orthotics for your shoes.  If you have a heel spur, they can make a cut out in the orthotic for your heel spur.  

To schedule a physical therapy appointment at one of the 12 JOI Rehab Centers, please call 904-858-7045. 

JOI has Board Certified Foot and Ankle Orthopedic Specialists at the Beach, South, and San Marco.  If you have any further questions about heel pain or would like to book an appointment with one of our JOI Orthopaedic Foot Specialists you may call 904-JOI-2000, schedule online, or click BOOK APPOINTMENT below.

By: Matt Paulus MS, ATC

New Heel Pain Treatment – Sarasota, FL: Florida Orthopedic Foot & Ankle Center

Dr. James M. Cottom Offers A New Option in Treating Chronic Heel Pain.

A New Procedure May prove to be better than the existing standard of care.

Dr. James M. Cottom, one of Florida’s foremost foot and ankle surgeons, has been offering treatment of chronic plantar fasciitis with a new arthroscopic technique. The procedure uses two very small incisions similar to knee and ankle arthroscopic surgery to treat heel pain that has not responded to conservative treatments.

Plantar Fasciitis is commonly defined as a painful inflammation of the connective tissue on the plantar surface (bottom) of the foot. This condition affects 10% of all of adults over the age of 30 (Riddle 2003, Toomey 2009). Plantar Fasciitis is more typically diagnosed in women and the obese (Tomczak and Haverstock, 1995). Most patients present with debilitating chronic pain and symptoms (Jariwala, Bruce, et al 2011).

Current treatment options consist of NSAID’s, steroid injections, physical therapy, orthotic devices, splinting and in cases that do not resolve, surgical release of the Plantar Fascia (Medical Disability Advisor, 2010). The latter is a complete and irreversible disruption of the ligaments using techniques such as, but not limited to, those described by Schon, DuVries, and Baxter. Surgical intervention has been deemed necessary when conservative non-operative treatments are unsuccessful (Faraj and Querishe, 2002).

An alternative response to the aforementioned treatment modalities has been developed as a minimally invasive debridement arthroscopic surgery technique. Patients are prepped and draped for surgery with pneumatic tourniquet applied to the thigh. A medial portal along the medial plantar fascial space was made using a #15 blade and trocar. A medial portal posterior was also made. The arthroscope was introduced through the medial anterior portal into the subcalcaneal space. An initial direct evaluation was made with the arthroscope.

Next arthroscopic instrumentation is introduced in the retro-plantar calcaneal space in order to perform a bursectomy. Then the plantar fascia tissue is debrided, debulked and thinned out to physiological thickness. This is necessary to remove the thick fibrous scaring in order to allow proper elasticity of the ligament during and after post-operative rehabilitation. In most cases a plantar heel spur is identified radiographically and arthroscopically. If present the spur is shaved to return the bone to its normal contour.

Post-operatively patients are placed in a walking boot and are able to resume weight bearing 3 days after the surgery. They then began formal physical therapy between 2 and 3 weeks after the procedure. Dr. Cottom is currently working on a prospective study on this new technique following 46 patients who are at least 1 year out from the surgery. Preliminary results are very promising and the data is pending publication.

Portal Placement for debridement

 Arthroscopic Instrumentation inserted for debridement of the ligament and removal of the heel spur.

Initial appearance of the inflamed Plantar Fascia. Note the chronic inflamed tissue

After final debridement and resection of the heel spur. Note the probe is between the bone and origin of the Plantar Fascia. The ligament has NOT been cut.

Plantar Fasciitis: Exercises to Relieve Pain

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.

5 Stretches to Cure Plantar Fasciitis

Pain in your foot or heel can sideline you from physical activity, even everyday activities. Physical therapy and simple home remedies can get to the root of your pain.

Posted
by Featured Provider Jill Berg on Thursday, June 27, 2019

Your feet and ankles carry a heavy burden — your entire body weight! With every step you take, they endure a large amount of force. As you get older and when you get injured, the ligaments and tissues in the foot can change, altering the forces on your feet and ankles and causing you pain.

There are many reasons your feet may hurt. It could be the residual effects of an old injury. Maybe it’s just poor-fitting shoes. Foot pain decreases your stability, mobility and strength. It can alter how you walk, stand, run or jump and affect the functioning of your knees, hips and back. This can be very debilitating since you use your feet and ankles to perform most daily activities.

Plantar fasciitis is one of the most common sources of foot pain. With the right treatment, you can get rid of the pain and get back on your feet.

What is plantar fasciitis?

Plantar fasciitis is a condition that causes heel pain that radiates into the bottom of your foot. It can happen to anyone, at any age, but it’s an overuse injury that is more common in runners and people who are on their feet more often.

The plantar fascia is a thick band of tissue that connects your heel to the ball of your foot and supports the arch. Poor foot positioning can cause the structures in your foot to load incorrectly, which puts pressure on the band. An injury to the tendons in your foot and ankle can also damage the fascia.

When the plantar fascia becomes inflamed, irritated or weak, it can tear and cause a stabbing sensation in your heel and other pain symptoms:

• Increased pain in the morning or when taking the first few steps after resting.
• Increased heel pain with prolonged standing, walking and stair climbing.
• Increased pain when standing and walking on hard surfaces or without proper shoe support.

Sometimes, as your body warms up, plantar fasciitis pain decreases — only to worsen once your activity progresses.

What’s the best treatment for plantar fasciitis?

Plantar fasciitis can last for months. The pain can make exercise impossible and normal daily activities unbearable. There are many other causes of heel pain so you should consult your doctor or physical therapist for proper diagnosis. If plantar fasciitis is the cause of your heel peel, a treatment plan can help speed up your recovery.

Physical Therapy

Physical therapy will help you return to your desired activities by improving the way your foot is loaded, restoring mobility to your tissue and addressing areas of weakness or imbalances in your foot. There are several effective physical therapy treatments, including

• Manual therapy – Physical therapists use their hands and/or ASTYM®/Graston tools® to manipulate the soft tissue in your foot. It’s like a massage for the plantar fascia. Manual therapy loosens the tight tissue and reduces inflammation.
• Dry needling – A common treatment for a variety of overuse injuries, dry needling targets trigger points that cause pain. Placing tiny needles into the fascia causes it to release and the pain fades away.
• Night splints – Wearing a splint while you sleep keeps your foot in a better position throughout the night. So when you wake up, you won’t feel the stabbing pain in your first few steps out of bed.
• Taping – Kinesiology tape, or KT tape, works similar to a night splint. A physical therapist tapes your foot in a position that better supports your foot’s natural arch and takes pressure off the fascia.
• Iontophoresis – Physical therapists can also use iontophoresis, which uses electrical stimulation to send topical pain relievers deeper into the soft tissue.

Supportive Shoes

The right shoe can make a big difference for your foot pain. The best shoes for plantar fasciitis have good arch support, cushioning, shock absorption and a thick heel. If you’re an active runner or on your feet often, replace your shoes every 500 miles or when the back cushion of the shoe gets more than 2 creases. Doing so, will allow them to continue to provide the support you need.

Exercises and Stretches

You can wait for the fascia to heal on its own. Or you can work to strengthen it and make it more flexible and recover faster. Plantar fasciitis stretches and exercise help relieve heel pain, improve muscle strength and increase the flexibility in all the muscles, tissues and ligaments in your foot.

Perform these exercises and stretches two to three times a day to promote healing:

Calf Stretch

Lightly rest your hands on a wall or counter for support and stand with one foot forward and one foot back. Bend your front knee and lunge forward from your hips, keeping your back upright. Keep your back leg pointed straight forward and your knee straight and press your heel down on the floor. Hold this position for 30 seconds and repeat three times on each side.

Heel Raises

Stand at the wall or counter for support and raise onto your toes, then lower your heels back to the ground slowly. Go up and down until your feet are fatigued. Perform two or three sets. As you build strength, you can progress to standing on one foot and then to standing on one foot with your heels hanging off the edge of a step so that they can drop lower.

Rolling Pin

Sit in a chair with your feet on the floor. Loosen the plantar fascia by rolling the bottom of your foot along a frozen water bottle or rolling pin. Do this for two to three minutes.

Toe Stretch

Sit in a chair and cross your bad foot over the opposite knee. Pull back on your toes to stretch the bottom of your foot. Hold it for 10 seconds while massaging the bottom of your foot. Repeat three times.

Towel Curl

Sit in a chair and place a towel on the floor under your painful foot. Curl your toes toward your body and work to scrunch up the towel. Repeat 10 times.

It can take up to a year for your fascia to fully recover and your foot pain to fade away. But with a daily routine of plantar fasciitis stretches, supportive shoes and other treatments, you can heal much faster. Get the help of a physical therapist to find which treatments are a fit for your feet.

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5 Common Causes: Elliott M. Perel, DPM, FACFAS: Podiatrist

For each mile you walk, you place 60 tons of stress on each foot. That’s a heavy load, but your feet can handle it. Too much stress, though, can cause a damaged, painful heel, the most common issue that affects the foot and ankle.

When you continue activity despite a sore heel, the pain only gets worse, and it could lead to a chronic condition with additional symptoms.

At Monroe Foot & Ankle Care in Jamesburg, New Jersey, podiatric physician and surgeon Dr. Elliott Perel and his expert team offer solutions for heel pain and for a whole range of other podiatric problems. Here’s what he’d like you to understand about your heel, its potential problems, and possible solutions.

5 common causes of heel pain

Heel pain mostly results from repetitive stress on the heel, such as with long-distance running, or structural issues with the bones and soft tissues. Five of the most common causes of heel pain include:

1. Plantar fasciitis

This is by far the most common cause of heel pain. The plantar fascia is a strong ligament running from the heel bone to the foot’s tip. When the fascia is stretched too far, its fibers become inflamed, resulting in pain. The pain usually occurs where the ligament attaches to the heel bone, but it can be felt in the middle of the foot as well.

Active adults aged 40-70 are at the highest risk of developing the condition, especially if they’re runners or have jobs where they’re on their feet for long periods.

Women who are pregnant often develop plantar fasciitis because the additional weight puts stress on the ligament. The same is true for those who are overweight or obese.

In addition, structural foot problems such as high arches or flat feet can lead to plantar fasciitis, as can wearing shoes without adequate arch support.

The first line of treatment is simple — rest, icing, braces, and OTC anti-inflammatory drugs. If they don’t help the pain, your doctor can inject a corticosteroid directly into the damaged ligament. A physical therapist can help you strengthen your lower leg muscles and stabilize your walk.

2. Achilles tendinitis

The Achilles tendon is the band of tissue that connects your calf muscles to your heel bone, used when you walk, run, jump, or push up on your toes. Achilles tendinitis is an overuse injury, most commonly seen in runners who have upped the intensity or duration of their workouts, or in weekend warriors.

When stretched beyond its normal range, the Achilles tendon develops multiple microscopic tears. It thickens, weakens, and becomes painful at the back of the heel. You may also have limited range of motion as you flex your foot.

Many treatments are available for Achilles tendonitis, including:

• Rest
• Icing
• OTC anti-inflammatories
• Wearing a brace
• Steroid injections
• Platelet-rich plasma (PRP) injections
• A shoe with a built-up heel
• Surgery in extreme conditions
• MLS laser

3. Heel bursitis

This is an inflammatory condition of the bursa, a fibrous sac filled with fluid at the back of the heel that cushions the bone, ligaments, and muscles. The inflammation can be caused by repeated irritation from landing hard on the heels. It can also result from too much pressure placed on the heel by footwear.

You can feel the pain either deep inside the heel or at its back, and sometimes, the Achilles tendon may swell as well. The pain usually gets worse as the day goes on.

Treatments are similar to both plantar fasciitis and Achilles tendonitis.

4. Sever’s disease

This is the most common cause of heel pain in child and teenage athletes, triggered by microtraumas to the heel plate during a growth spurt. It generally affects girls ages 8-13 and boys ages 10-15.

The heel bone grows faster than the legs’ ligaments, so muscles and tendons can become tight and overstretched. The heel is particularly susceptible to injury since the foot is one of the first body parts to grow to full size, and the heel is not particularly flexible. As it finishes growing, the back of the heel hardens and strengthens.

Icing and physical therapy are two primary treatments, along with taking time off from sports to give the heel bone a chance to finish growing.

5. Heel spurs

These calcium deposits cause a bony protrusion on the underside of the heel bone. They’re often caused by muscle and ligament strains, stretching of the plantar fascia, and repeated tearing of the heel bone membrane. Heel spurs are common among athletes whose activities include a lot of running and jumping.

Again, treatments are similar to those of plantar fasciitis and Achilles tendonitis.

Are you suffering from heel pain? Monroe Foot & Ankle can help. Give us a call at 732-328-6798, or schedule a consultation online with Dr. Perel.

Causes, Treatment and Prevention for Heel Pain

Definition

Heel pain is a common condition in which weight bearing on the heel causes extreme discomfort.

Cause

There are two different categories of heel pain. The first is caused by over-use repetitive stress which refers to a soreness resulting from too much impact on a specific area of the foot. This condition, often referred to as “heel pain syndrome,” can be caused by shoes with heels that are too low, a thinned out fat pad in the heel area, or from a sudden increase in activity. Plantar fasciitis, a very common diagnosis of heel pain, is usually caused from a biomechancial problem, such as over-pronation (flat feet). The plantar fascia is a broad band of fibrous tissue that runs along the bottom surface of the foot, from the heel through the midfoot and into the forefoot. Over-pronation can cause the plantar fascia to be excessively stretched and inflamed, resulting in pain in the heel and arch areas of the foot. Often the pain will be most intense first thing in the morning or after a prolonged period of rest. The pain can gradually subside as the day progresses.

Treatment and Prevention

To properly treat heel pain, you must absorb shock, provide cushioning and elevate the heel to transfer pressure. This can be accomplished with a heel cup, visco heel cradle, or an orthotic designed with materials that will absorb shock and shear forces. When the condition is pronation related (usually plantar fasciitis), an orthotic with medial posting and good arch support will control the pronation and prevent the inflammation of the plantar fascia. Footwear selection is also an important criteria when treating heel pain. Shoes with a firm heel counter, good arch support, and appropriate heel height are the ideal choice.  In addition, breaking the pain cycle with the use of oral anti inflammatory medications, cortisone injections, stretching and icing are all treatments as well.

If the problem persists, consult your foot doctor.

GBUZ SO “Togliatti City Clinical Hospital No. 5”

A heel spur is a condition in which calcium deposits form between the heel and the arch of the foot. A heel spur can be a separate disease or be associated with a general condition of the body. Many speculate that this condition is the cause of heel pain. However, there are other factors that lead to the same pain.

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The heel spur is a bone growth also known as osteophytes.In medicine, this disease is called plantar fasciitis. It can be pointed, hooked, or shelved. The bump extends from the bottom of the heel to the arch (midfoot). This area of ​​the foot is called the plantar fascia.

Heel spur symptoms:

– acute pain in the heel when standing in the morning;
– pulling pain in the heel throughout the day;
– inflammation, swelling and radiation of heat from the affected area;
– A small, visible bony protrusion under the heel;
– “point of tenderness” in the lower part of the heel, because of which it is difficult for a person to walk barefoot.
If a person has these symptoms, the doctor may suggest an X-ray of the leg to determine the problem. X-rays are the only way to accurately determine if a heel spur is present. The fact is that not everyone who has a heel spur can experience the above sensations – for some, this disease is asymptomatic for a long time. And it is detected only when an X-ray was taken for another reason.

Risk factors

There are a number of factors that, to one degree or another, increase the risk of developing the disease.These include:
– sports activities: running and jumping can cause wear and tear on the heel and arch of the foot.
– Activity on Hard Surfaces: Frequent walking, running, or jumping on hard surfaces can cause wear on the heel.
– Heel Injury: A bruised heel and rupture of the membrane can lead to a heel spur.
– old age. In 2008, researchers found that the disease is most common in older men and women.
– overweight. The disease has been found to be associated with obesity.
– wearing the wrong shoes, that is, shoes that lack support for the foot or heel.
– the presence of some diseases. These are reactive arthritis, ankylosing spondylitis, diffuse idiopathic skeletal hyperostosis, plantar fasciitis. Research also shows that heel spurs are more common in women than in men.

Heel spur or plantar fasciitis?
These two conditions are significantly different, but the presence of plantar fasciitis increases the risk of developing a heel spur.The heel spur is a calcium deposit that forms bony growth along the plantar fascia. Plantar fasciitis is a condition in which the plantar fascia becomes irritated and swollen, causing heel pain. It appears with significant impact on this part of the foot. Such an impact can be provoked by being overweight, standing or walking for a long distance, wearing shoes that do not support the arch of the foot. Diabetes mellitus can also be a risk factor.
Plantar fasciitis usually resolves without treatment. The heel spur is permanent and does not go away without treatment.

Heel spur treatment

Treatment includes a set of measures aimed at reducing the manifestations of the disease, namely, pain and swelling. To do this, your doctor may recommend:
Rest – Reducing stress from the legs can help reduce pain and swelling.
Ice – Application of ice also helps to reduce pain and swelling.
Orthopedic insoles . To reduce stress on the heel, it is recommended to use custom-made orthopedic insoles (onlays).
Wearing soft athletic shoes : This can also help relieve pressure and relieve pain. Anti-inflammatory drugs can help reduce swelling.

In rare cases, surgery may be required to remove the heel spur. However, the above measures are usually effective and there is no need for surgery.
If heel spurs are caused by an inflammatory type of arthritis, treatment of the underlying condition improves the symptoms of the heel spur.

Disease prognosis

The forecast is generally positive. Calcium deposits will always be there if they are not removed surgically, but after the right treatment they do not cause any particular problems, and treatment aimed at reducing pain and swelling usually gives a positive result.

Treatment of a heel spur Kharkiv | heel spike

Heel spur (plantar spur) – plantar (plantar) fasciitis

Treatment of a heel spur is one of the areas in which the Clinic of Healthy Spine and Joints of Doctor Kostyuk is engaged in Kharkov.

Causes of heel spur

Inflammation of the plantar fascia on the feet is accompanied by sharp pains, sometimes with limited movement function.

Plantar fascia is a powerful ligament that starts from the base of the toes, runs along the entire surface of the dorsum of the foot and attaches to the heel.

Its function is to fix all the bones of the foot, gives the arched position of the foot, thereby providing amortization of the joints of the foot when walking. With age, the mechanical properties of the ligament decrease, the foot flattens, the joints of the foot are overloaded, and the ligament itself can be injured and inflamed.The thinnest point is the heel attachment point.

Heel spur symptoms

As a rule, pain syndrome develops there. The pain can appear suddenly after a shock load (jump from a height), and gradually after a long walk in uncomfortable flat shoes and (or) a long walk on a soft ground (plowed field, sand, snow). The pain is so acute that it is usually not relieved by anti-inflammatory drugs. As with any inflammation (wound), the pain goes away after a while, especially if the person can withstand bed rest.But it may repeat itself (relapse).

If the medical history continues for several years, then an X-ray examination reveals a calcaneal osteophyte. In its shape, it resembles a spur. Therefore, the people call this disease “heel spur”.

The presence of a heel spur is the result of resolving the situation: the body perceives the tear of the plantar fascia as a fracture and therefore deposits calcium salts in this place in order to stabilize the fracture.

So the problem of heel pain is not in the heel spur of the plantar spur. A lot of people without heel pain have heel spurs.

Prevention at home or treatment in the “Clinic of healthy spine and joints of Dr. Kostyuk”

If you have had an exacerbation of pain in the heel before, then with a high degree of probability this will recur. Many have a logical desire and request – heel spur treatment at home. Is it possible on your own, at home, without going to a doctor, to get rid of pain in the heel, to cure a heel spur in Kharkov? The answer is not so straightforward, but you can certainly prevent the disease, alleviate the condition or speed up recovery.It is necessary to engage in prevention.

1. Comfortable footwear. Shoes should not be narrow and have a heel 3-4 cm high. Shoes without a heel lead to a stretching of the plantar fascia and aggravation of pain. High-heeled shoes cause overloading of the metatarsal bones and pain in the forefoot.

2. Use instep supports. When the arch of the foot is flattened, the plantar fascia is overloaded and this leads to recurrence of pain. Orthopedic instep supports raise the inner edge of the foot, restore biomechanics in the joints of the foot, and reduce the load on the attachment point of the fascia in the heel.

3. Physiotherapy treatment (FTL), physiotherapy exercises (LFK), massage help to improve blood circulation in the foot and restore the function of the fascia.

FTL at home any options for dry, deep heat: heating pad, warm bag of sand or salt, applicators.

Exercise therapy at home: walking on toes, on heels, on the outer edge of the foot. Take small objects (pencil, elastic band) with your toes. These exercises are especially useful for children.

Massage: regular foot massage, walking barefoot on mowed grass, on pebbles, on wet sand.

During exacerbation of pain from a plantar spur:

1. Reduce the load on the foot: use a cane, bed or semi-bed rest.

2. Non-steroidal anti-inflammatory drugs (NSAIDs). The dosage should be sufficient for 7-10 days.

3. If the previous measures do not give effect, block the pain zone with steroid drugs.The blockade is performed by a doctor who knows the technique of manipulation.

4. Shock wave therapy (SWT) – the popular name “breaking up salts”, allows you to dramatically increase blood circulation in the problem area, thereby speeding up recovery at times. The method is applicable in the subacute or chronic period when blockade is not required and NSAIDs have no effect. It is carried out with a special device UVT. A series of mechanical shocks are applied to the problem area. The session takes 3-5 minutes. The session is performed 2 to 1 times a week.The course requires at least 5 sessions.

In the “Clinic for a healthy spine and joints” you will receive qualified answers and assistance for all problems with your foot.

Be healthy!

Heel pain treatment in Lviv

The most common type of heel pain is the so-called heel spur. A heel spur is a medical condition that can affect almost anyone. Scientifically speaking, it is a condition that is caused by the accumulation of calcium salts in the area where the sole of the fascia attaches to the heel hump.Of course, this disease does not pose a serious threat to human life and health, but it can be very simple to create significant discomfort. That is why you should not delay treatment so that such a minor problem does not create problems with walking.

Most often the disease develops in women over the age of 40, however, as a result of the deterioration of the environmental situation, the general spread of the quality of nutrition, standing work and constant stress on the legs, this problem increasingly occurs at a young age.Athletes are also at risk.

WHY DOES A HEEL SPUR ARISE?

The causes of pain in the heel can be the following:

• excess weight, which creates pressure on the feet when walking;

• rheumatism;

• curvature of the spine;

• long-term wearing of shoes that does not correspond to the anatomical structure of the foot;

• flat feet;

• vascular diseases;

• severe stress on the painful area;

• neurodystrophic disorders;

• various foot injuries, muscle or ligament sprains;

• age-related changes in the body.

Disruptions in metabolism and standing work are also called one of the most common causes.

Preventing the occurrence of a heel spur is not so difficult – it is worth choosing the right orthopedic shoes and insoles. Also important is physical activity, adherence to the principles of a healthy diet, lack of excess weight and timely treatment of emerging diseases, to prevent not only this problem, but also an endless list of others.

SYMPTOMS OF THE DISEASE

Of course, the main symptom of a heel spur is pain in the heel, sometimes numbness of the legs.Usually, patients compare the nature of the pain with a needle or nail prick. Locally, the pain is located precisely in the center of the heel, much less often in the center of the foot or on its sides. However, the disease has no external manifestation. The most pronounced pain becomes in the morning, when the patient gets out of bed and takes the first steps. Often during the day the pain becomes insignificant and almost imperceptible, but in the evening it is felt with renewed vigor.

If the disease is not treated in time, the pain will become stronger and become permanent.

DIAGNOSTICS OF THE HEEL SPUR

In order to diagnose “heel spur” laboratory diagnostics are carried out. Consultations with a neurologist and a therapist are mandatory. If necessary, additional examinations are also prescribed, such as CT or MRI diagnostics, X-ray diagnostics, ultrasound.

TREATMENT OF THE HEEL SPUR

Often patients think that in order to get rid of the heel spur, surgery is necessary.However, it is not.

After an accurate diagnosis, anti-inflammatory and analgesic therapy is performed first. Orthopedic supplements are also important in the treatment, which improve walking and reduce pain.