| |
| |
|
Medicine Information |
|
|
|
Fifteen Ways to Fight Heel Pain
There are many different causes of heel pain, but the most common cause is plantar fasciitis (plan * tar fash* ee * I * tis). If you experience a sharp pain in your heel when you first step down in the morning, it is most likely due to plantar fasciitis. This problem is a result of excess stress through a long ligament type structure (the plantar fascia) in the bottom of the foot. The excess stress causes tearing and results in inflammation and pain. The classic symptoms are pain in the heel at the first step in the morning, or upon rising after long periods of rest. Many will complain of a sharp pain in the heel when they step out of their car or after finishing their lunch break. Other individuals only experience heel pain at the end of the day or during certain types of activity like running, soccer or tennis. The pain may extend into the arch and feel achy at the end of the day. Individuals develop plantar fasciitis for a variety of reasons. One of the most common reasons for the development of plantar fasciitis is wearing poor quality or worn out shoes. Another common reason is starting a new activity, such as walking or running, after a period of inactivity. Many active individuals develop plantar fasciitis after incorporating hills, stairs or uneven terrain into their training routine. A new job that requires standing all day or switching to a job with a harder surface, like cement floors, may contribute to it's development. Individuals with flatfeet or excess pronation (rolling in of the feet) may have a natural predisposition for plantar fasciitis. Regardless of how the problem started, the treatment is aimed at decreasing the stress on the arch and decreasing the inflammation. 1. Identify the cause: There is usually a reason for the development of plantar fasciitis, but since the condition is not typically associated with an acute injury it may be hard to remember. The pain may have gradually developed after starting a new training routine, changing the routine, running or walking on a new surface, switching shoes, wearing worn out shoes or starting a new job. Once the cause is identified, stop the activity or modify it. 2. Avoid aggravating activities: Going up and down stairs, walking or running on hills, squating, lifting heavy items and walking on uneven terrain all aggravate this condition. Try to decrease these by limiting the number of times you go up and down the stairs and avoiding hills. If you must squat down, keep the affected foot in front and flat on the ground. Do not lift or carry heavy items including your kids. Use a stroller or have your spouse, significant other or friend carry them. 3. Stop running or walking: Aerobic activity is important to maintain and cross training can help. Try biking or swimming. Most walkers hate the stationary bike at the gym, but remember this isn't forever. Don't drop your heel when you bike and try to avoid standing and hills if you cycle outdoors. If you participate in spin classes, you may need to modify the class to avoid further injury to the foot. The recumbent stationary bike may place excess stress through the arch because of the position. The classic stationary bike is more appropriate. 4. Use an ice massage: Freeze a sports water bottle or a juice can and place it on the floor. Roll your foot over the water bottle for at least 20 minutes twice a day. This helps decrease the inflammation in the foot while stretching out the arch. 5. Use a contrast bath: Icing helps decrease inflammation occurring within a 48-72 hour period. To help decrease chronic inflammation, try contrasting between ice and heat. Start with an ice pack on the heel and/or arch for 5 minutes. Switch to a heating pack or a hot water bath for 5 minutes. Alternate between the two for 20- 30 minutes 3-4 times a week. This may be more time consuming than the ice pack alone, but can bring considerable relief. 6. Roll a ball under your foot: Take a tennis ball, soft ball or even a rolling pin and roll your foot over it to help stretch out the plantar fascia. This can be done while watching TV or reading the paper. Rolling the foot over the tennis ball can also be done at work if you have a desk job or during a lunch break. (This should not cause pain. Don't continue if you have pain). 7. Stretch your calf in the morning: If you have pain in the morning upon waking, place a towel or a belt on your dresser. Before you get out of bed, wrap the towel or belt around the ball of your foot. By pulling the foot towards you and keeping your leg straight, you should feel a stretch in the back of the calf. This will also stretch the bottom of the foot. This is not time consuming or difficult to do, but it does require adjusting to a new routine. 8. Stretch your calf throughout the day: Spend about 5-10 minutes each evening stretching the calf as described above or with the runner's stretch. To really help keep the calf and the bottom of the foot stretched out, try and stretch for 30 seconds, 10 times a day. 9. Take anti-inflammatory medications: Anti-inflammatory medications, like naproxen or ibuprofen, will help decrease the inflammation that occurs in the fascia as a result of the tearing. You don't want to mask the pain with these medications. If you decrease the pain with the anti-inflammatory medications but continue to participate in an activity which causes tearing and inflammation of the plantar fascia, you are not healing. Continue resting, icing and stretching while you take the medications. Take the medication with food and stop taking the medication if you experience stomach discomfort. 10. Lose Weight: This is probably the last thing you wanted to hear. In fact, there is a good chance that you have gained some weight since the onset of your heel pain due to a decrease in activity. But, there is no way around the fact that increased weight on the body transmits to the feet. Increasing the stress on the plantar fascia can worsen plantar fasciitis, making it more difficult to treat. Eat smart and try to incorporate aerobic activity which decreases the impact on the feet. 11. Wear supportive shoes: This step may seem logical, but most individuals don't realize how many shoes lack support. A supportive shoe will only bend at the toes. Test all of your shoes and don't assume your running shoe is a supportive shoe. Take your shoe and flip it over. Grab the toe area and the heel and try to fold the shoe. If the shoe bends in half, then the shoe is not supportive. Don't go barefoot. Get up in the morning, do your stretch and then slip your feet in a supportive slipper or clog. See the American Podiatric Medical Association's (APMA) list of approved shoes at www.apma.org/ seal/sealaccategory.html. 12. Try anti-fatigue mats: These mats help to decrease the stress through the heel and add some shock absorption to the floor. The mats can be a great asset for employees who work on a hard surface. You may want to consider them for home if you spend many hours standing in a workshop or in the kitchen. See the APMA's list of approved anti-fatigue mats at www.apma.org/ seal/sealaccategory.html. 13. Strengthen the muscles in your feet: Place a thin towel on your kitchen floor. Place your foot over the base of the towel closest to you. Bring the towel towards you by curling the toes and gripping the towel as it slides under your foot. Place marbles on the floor and pick them up one by one with your toes and place them in a bowl. 14. Wear orthotics: Prefabricated orthotics are semi-rigid inserts that fit into the shoe to help control motion in your feet. Controlling abnormal motion in the feet can decrease the stress in the plantar fascia. Soft inserts available at the drug store may be comfortable, but they will not help control abnormal motion. 15. Try a night splint: A night splint holds the foot at 90 degrees while you sleep. This keeps the foot and the calf stretched out all night long. Night splints are an effective treatment, but can be quite uncomfortable. Some individuals have more luck with the sock night splints than with the rigid splints. These devices are available online, but may be covered by your insurance when dispensed by your doctor. If your symptoms persist, see a podiatrist. Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit http://www.skipublishing.com/ .
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
Why Our Healthcare System Isnt Healthy Most people are well aware that an estimated 45 million Americans currently do not have healthcare, but is the crisis simply the lack of health insurance or even the cost of health insurance? Is there a bigger underlying problem at the root of our healthcare system? Although the U.S. How To Save Money On Prescription Medications If you are a regular user of prescription medications, you know that these drugs can be costly to purchase. Cutting back on drugs can be dangerous to your health, but if you are on a fixed income your choices can seem limited. Mend Your Arthritis Pain Relief =====KNOW YOUR ARTHRITIS=====Arthritis is referred to as the nation?s number one crippling disease and the most common chronic disease in people over 40, arthritis affects more than 40 million Americans.And this figure is expected to rise to 60 million by 2020, according to the Center for Disease Control. First Responder Human Hibernation Units In the next few years paramedics, first responders and military medics will have instant hibernation devices. These devices will come in small canisters of the gas to slow the body down after replacing lost blood and/or stopping bleeding. Quitting Smoking: Planning To Succeed With Zyban! Step One: The Big DecisionOne of the most frustrating things about deciding to quit smoking can be people's reactions: "Well, it's about time!" or "It was a filthy habit, why didn't you quit sooner?" But as anyone who has been using nicotine knows, it's one of the hardest decisions, and one of the most difficult tasks, many people face. For many of us, smoking isn't just a physical addiction: we may associate smoking with our first cup of coffee in Paris or favorite college bar. Stopping Hospital Infections Each year hospitals end up killing twice as many people than automobiles, some 90,000 deaths in the United States. It is not from malpractice, it is due to infections. Chronic Head, Facial, Or Neck Pain That Won't Go Away - Could It Be TMJ? I stumbled across TMJ when I needed treat a literal pain in the neck that would not go away. It seemed that the pain in my neck came from my jaws. Back Pain & Muscle Pain - Effective & Natural Pain Treatment Alternatives Pain and Stress. They seem almost to go hand in hand - not only in their negative connotation, but also in their biological causes and triggers. Causes and Types of Cerebral Palsy In the case of Cerebral Palsy there is no one cause of this severe condition. There are many things that may increase the risk of this condition but will not cause cerebral palsy all the time. Aleve, Vioxx, Celebrex, and Bextra: What You Need To Know About Arthritis Pain Medications Recent controversy about the safety of pain medications for arthritis has left patients and health care professionals alike confused about which medications are safe to use. In fact, a recent survey by the Boston-based Rippe Lifestyle Institute indicated that many people with arthritis are suffering unnecessarily because they have stopped or reduced their use of pain relievers due to confusion about which drugs are considered safe. Which Drug Addiction Treatment is the Best? The answer is simple: there is no such thing as the best drug addiction treatment. Depending on the kind of the addiction, your age and social situation different treatments may be chosen for your benefit. Potassium and The Dialysis Patient Any dialysis patient who has had a brush with high potassium will know only too well how dangerous this can be. We are forever being told to watch our potassium intake, so I thought I would explore the reasons for this, and what practical steps we can take to limit the risks. Watch Out for Misleading Pharmaceutical Advertising In 1997, the Food and Drug Administration relaxed the rules for drug advertising on television and radio. Since that time, the airwaves have been flooded with commercials for all sorts of drugs. Vioxx Side Effects : Are You Suffering? Have you ever taken the drug Vioxx or celebrex? In September 2004 the drug manufacturer Merck decided to recall the product after long term data suggested a serious potential side effect.This drug and others like it such as as 'Celebrex', 'Bextra' and 'Arcoxia' are part of a family of drugs known as "COX2 drugs" or "COX2 inhibitors"They have been developed with, ironically, patient safety in mind. Rogue Online Pharmacies: The Internet War Of 2005 Online Pharmacy owners who haven't been working within moral and governmental regulations are in for the ride of their lives. In past months, many of these so called "rogue pharmacies" have either voluntarily shut down or been closed by the powers that be. Are You Sometimes Confused by Written Medical Instructions? Now, imagine what it would be like if you were sick, scared and had only third grade reading skills. Your doctor tells you, "You've got to follow these instructions exactly, or you could die. How to Find a Drug Rehab in Florida? When you're in need, the quickest way is the best: if you put "drug rehab in Florida" in your search engine, the first page it finds will be the right one. There you'll find all the information you need, including addresses, contact information as well as some number and explanations to how they are going to help drug addicts. Zyprexa Side Effects are Deadly: Effects Include NMS Zyprexa is a prescription drug that treats schizophrenia, acute mania and bipolar disorder. It is a psychotropic drug that treats the psychotic disorders of the mind but unlike other drugs for psychotic disorders, Zyprexa is an atypical antipsychotic. 10 Home Remedies For Arthritis Pain Relief Your Remedy No. 1 ==============Stretch Gently for Strength and Mobility. Tempest in a Tea Cup, Wisdom in a Sake Cup What an oxymoron the Physicians Committee for Responsible Medicine has turned out to be. This vegan organization has one colossal ax to grind with their archrival, Darth Atkins.
|
| home | site map |
| © 2006 |
