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Heel Pain Health Feed

Plantar Fasciitis Stretches To Soothe Heel Pain!

Dr. Ritesh Kharnal 90% (601 ratings)
MSPT (Master of Physical Therapy)
Physiotherapist, Indore

What is plantar fasciitis?

You probably never thought much about your plantar fascia until the pain in your heel jolted you. A thin ligament that connects your heel to the front of your foot, the plantar fascia, can be a trouble spot for many people. Heel pain affects more than 50 percent of Americans, and the most common cause is plantar fasciitis. Repetitive motion from running or step aerobics or added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain.
Along with runners, plantar fasciitis is common among pregnant women because the extra weight on the ligament can cause inflammation, leading to pain. If you have heel pain, don’t be discouraged. There are simple steps you can take to ease the pain so that you can resume running or another exercise.

Stretching solutions-

Taut muscles in your feet or calves aggravate plantar fasciitis. Soothe or prevent the pain with some of these easy stretches recommended by personal trainer and triathlete Deborah Lynn Irmas of Santa Monica, ca. Irmas is certified by the American Council on exercise (ace). She endured bouts of plantar fasciitis after overtraining with too many sprints. This stretching routine, which she practices and recommends to her clients, keeps her free of heel pain.

  1. Stretch your calves
  2. Stand an arm’s length from a wall.
  3. Place your right foot behind your left.
  4. Slowly and gently bend your left leg forward.
  5. Keep your right knee straight and your right heel on the ground.
  6. Hold the stretch for 15 to 30 seconds and release. Repeat three times.
  7. Reverse the position of your legs, and repeat.

This stretch targets the gastrocnemius muscle in your calf. As your plantar fascia begins to heal and the pain diminishes, you can deepen this stretch by performing it with both legs slightly bent, says Irmas. Done this way, the stretch loosens the soleus muscle in the lower calf. Irmas cautions that it’s important not to hold the stretches for too long.

Grab a chair and stretch your plantar fascia-

  • These three seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them:
  • While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.
  • Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot
  • For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times
  • Not only can these stretches help to reduce heel pain, but doing them faithfully before your workout “absolutely can prevent plantar fasciitis,” says Irmas.


Some other tips and precautions

1. Ease up-

You’ll need to give running a rest until the inflammation in your plantar fascia calms down. Runners heal at different paces, but Irmas generally suggests taking about two weeks off. Ice your plantar fascia, perform the stretches, and take an anti-inflammatory medication like ibuprofen if you need it.

2. Start slowly-
When rest and ice have alleviated your heel pain, then you can try “tiny runs,” Irmas says. “run a short distance slowly, like from one telephone pole to the next. Stop at each telephone pole to stretch.” lengthen the runs gradually by running the distance between two telephone poles, two houses, two trees, or other markers you identify on your route. Continue to stop at each marker and punctuate your run with calf stretches, Irmas says.

3. More support-
While rest and regular stretching help mend plantar fasciitis, be sure you have sturdy shoes when you get back out there for your runs. The AmericanAcademyy of orthopaedic surgeons points out that adequate support and proper fit are also important to avoid heel pain and prevent other running-related injuries. Be sure to buy new shoes as frequently as you need to so that they provide the support and cushion your body needs to stay free of injury.

Heel Spur And Stretching Exercises!

Dr. Ritesh Kharnal 90% (601 ratings)
MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Heel Spur And Stretching Exercises!

Heel spur, calcaneal spur and plantar fasciitis are often caused by short muscles, especially in the lower legs and foot sole. Therefore, it is important to make these flexible and longer again. These short muscles cause a constant strain on the plantar fascia, and this must be avoided. Stretching is very important then.
Several stretching exercises are advised to treat the heel spur. The most advised ones are listed here. It is not necessary to do all of these, as some exercises have a similar effect. Just experiment to find out which one fits you best. Make sure to find a good balance, stretching all muscles involved. Make sure not to exaggerate, stretching too hard can damage muscles and tendons.
Make sure to perform these stretches a few times a day. A general guideline would be 3 to 4 sessions each day. Then try to perform 3 to 4 exercises, repeating each exercise 2 -3 times with 10-15 repetitions.

exercise 1: stretching the plantar fascia and the calves: stand on a stair step or a bench with your toes, with the foot sole horizontal. Lower the heel until you feel a stretch. Maintain a few seconds and go up again. Repeat this a few times.
Note that this exercise is also good for strength in the calve muscles. Especially when you go upwards again, proceed to stand on your toes.

exercise 2: stretching the plantar fascia and the calves: sit down on the floor or your bed with your legs stretched out in front of you. With a towel around your toes, pull them towards you until you feel a stretch.

exercise 3: stretching the plantar fascia. This is a very effective exercise. This exercise is explained for a heel spur on the right foot: sit down on a chair, cross the right leg over the left one. Then grab the toes of the right foot with your left hand and pull your toes towards you. You will actually see the fascia protrude in the foot and of course experience the stretch.

exercise 4: stretching the calf muscles: lean forwards against a wall or a pole. Leave one leg stretched behind you and place the other one bent under you. Then lean further forward until you feel a stretch in the behind the leg.

exercise 5: again lean against a wall, placing both feet behind each other. Then slowly squat down, bending both legs. You will feel a stretch deep in the calf of the behind leg, the so-called" soleus.

With all these exercises, be aware to be aware of how hard you stretch. If you stretch too excessively, you might even do further harm. Just listen to your body, nothing should hurt.

Exercises for foot strength-

Next, to the stretching exercises, it can also pay to strengthen your legs. Training the muscles in feet and legs (especially the calf) can support healing from heel spurs and plantar fasciitis. Even runners or cyclists do not necessarily have strong legs. They may only be strong in a one-sided direction. Performing these exercises may strengthen the muscles then. 

A much-advised training for the feet is to lay out a towel in front of you on the floor and to try and roll it up using your toes. When this goes well you can even put small weights on the towel to make it a bit harder. Similarly, you can also try to pick up small objects with your toes. Both are useful exercises, without any risk of hurting the heel.

A nice exercise that stimulates the tissue of the fasciitis is to roll a golf ball under your foot. Do this for 1-2 minutes and repeat this a few times per day. You can easily do this at work, simply sitting at your desk. This specific exercise is often found helpful.

Next to these exercises, strengthening the upper legs may be useful. Several exercises are possible, like standing on one leg, lowering yourself by bending the knee and standing up again.

When in doubt it is always a good idea to consult a physiotherapist before doing these exercises. Some gyms even have one on-site.
 

How Can You Treat Heel Spurs?

Dr. Prof. Pradeep Choudhari 87% (10 ratings)
MBBS, MS - Orthopaedics, FIOS (UK), FIAS (GERMANY)
Orthopedist, Indore
How Can You Treat Heel Spurs?

For some people, the simple act of walking can be very uncomfortable. This is because they may be suffering from a heel spur. Heel spurs are calcium deposits that cause a bony protrusion on the underside of the heel bone. Heel spurs themselves may be painless but walking or jogging can make the person like a knife or pin is sticking into his or her sole. This may also be felt while standing up after being seated for a long time. Heel spurs do not heal on resting and usually need medical attention. Some ways of treating a heel spur are-

  1. Stretching Exercises: Heel spur exercises help strengthen the tissue in the heel and increases the fascia and Achilles tendon flexibility. This, in turn, helps reduce the pain and prevents a recurrence of the condition. Try standing with both feet apart and flex your knees while squatting. Keep your heels on the ground for as long as possible.

  2. Wearing The Right Shoes: Wearing shoes that do not fit well is one of the leading causes for heel spurs. When buying shoes look for a firm heel counter, a ¾-1 1/2 inch heel, a long vamp, semi-rigid or rigid shank and a toe box that is wide enough to accommodate your toes without pinching them.

  3. Taping or Strapping to Rest Stressed Muscles and Tendons: Taping or strapping your foot tightly can help protect the fascia and allow the spur to heal. It also rests the muscles and tendons and distributes the pressure being put on them.

  4. Shoe Inserts or Orthotic Devices: Using an insole can help cushion the heel and reduce the pain of a heel spur. It also reduces the impact felt while walking or standing.

  5. Physical Therapy: Physiotherapy for heel spurs aims at strengthening the foot and calf muscles. Your doctor will try and gradually increase the possible range of motion and restore muscle control in the foot arch. You will also be taught how to improve your running and landing techniques.

  6. Medication: Over the counter medication like ibuprofen may help temporarily ease the pain caused by heel spurs. In some cases, corticosteroid injections may also be prescribed to reduce the inflammation and pain.

  7. Surgery: If there is no improvement in a heel spur within 9 to 12 months, surgery may be considered to remove the spur or release the plantar fascia. However, this is rare and most heel spurs do not need surgery.

Plantars Fasciitis - How To Get Rid Of It?

Dr. Neelabh 92% (59 ratings)
DNB (Orthopedics), Diploma in Orthopedics, MBBS
Orthopedist, Delhi
Plantars Fasciitis - How To Get Rid Of It?

Plantars Fasciitis is an orthopaedic problem that gives rise to pain in the foot and heel due to strain or pressure on the plantar fascia. This is a ligament or connective tissue which lies in a flat band, connecting your heel with the toes and effectively, providing a basis for motion of the feet in general. Inflammation, swelling and bruising of this tissue or ligament can lead to excessive pain in the heel.

Let us look at ways that can help you deal with this pain.

-Rest: Taking rest and giving your feet a break from all kinds of strain inducing activities can help in relieving the pain. Also, you can keep your feet elevated to help in reducing the pain in the area. 

-Supportive Footwear: Using pads within your shoes with gel built into them, or using specific foot wear that help in walking without feeling too much of pain is a good way of dealing with Plantars Fasciitis. The shoe inserts must be rubber, felt or plastic so that they are soft for the feet. These also give your heel and its arch good support, while Orthotics pull at the ligament so that there is less stress on the same. You can also pull on a pair of night flints which will keep the foot and this ligament stretched while you enjoy a good night of sleep.

-Exercise: Indulging in mild muscle strengthening exercise that also involves stretches and heel hooks can help in alleviating chronic pain that you may be suffering from. Lie flat on your back and take a towel. Lift your leg and hook your foot into it. Now press against the towel and pull down the towel simultaneously. Repeat at least ten times per foot. This will give you flexibility and strength in the area.

-Pain Killers: Use pain killers only when absolutely necessary and with due advice from the doctor or Orthopaedic specialist. The use of Ibuprofen and other pain relievers can help in numbing the pain inducing nerves in the brain and give you instant relief.

-Anti Inflammatory Drugs: Your doctor may prescribe anti inflammatory medication that can bring down the swelling for more comfortable functioning when you are on your feet. Naproxen is one such drug that helps in bringing down the inflammation. Also, corticosteroid injections can relieve severe pain.

-Surgery: Heel spur removal or plantar fascia release are some of the surgical options for chronic and severe cases.

Taking care of your feet is a matter of ensuring that you look into the slightest discomfort and report the same to a doctor.

1 person found this helpful

Heel Bone Spurs - Know The Reasons Behind It!

Dr. Shivendra Srivastava 92% (22 ratings)
MBBS, M.S., M.Ch - Orthopaedics
Orthopedist, Lucknow
Heel Bone Spurs - Know The Reasons Behind It!

Heel bone spur is a form of calcium deposit that causes a bony protrusion under the heel bone. An X-ray can reveal up to a half inch elongation under the hill. Without image report, this condition is commonly known as heel spur syndrome. Heel spurs are mostly painless but reports of pain in not uncommon. They are often related to plantar fasciitis. The latter is an inflammation of the connective tissue that stretches through the foot bottom connecting the heel bone and the football.

What causes heel spurs?
Heel spurs are a result of prolonged calcium deposit. This condition can result from the heavy strain on the muscle of the foot and ligament, stretching of fascia and wear and tear of the heel bone membrane. These injuries are frequently observed among athletes who are involved with activities such as jumping and running. 

What are the risk factors?
1. Walking abnormalities that involve putting more than normal stress on the bone, nerve and ligament in and around the heel.
2. Running on surfaces that are hard in nature
3. Shoes lacking arch support
4. More than normal body weight 
5. Spending too much time on the feet
6. Too flat or too high arches
7. A person suffering from diabetes
8. In case the protective pad of the heel is fading away due to old age or other bone disorder


Non-Surgical treatment
Unlike common belief, only rest may not be the best way to treat heel bone spurs. On the contrary, a patient might feel sharp pain immediately after sleep. This happens when he tries to walk and the plantar fascia elongates all of a sudden. The pain decreases with more walking. Some treatment methods that work for 90 percent of the sufferers includes wearing the right shoe, stretching exercises, wearing orthotic devices inside the shoes and physical therapy. Over the counter medicine such as Aleve, Tylenol and Advil can be consumed to reduce the pain and for improving the overall condition. Corticosteroid injection also tends to give relief from the inflammation.

Surgical treatment
If heel spurs persist for more than 8-9 months, surgical options should be explored by the patient. There are two angles on which a doctor works, either removing the spur or release the plantar fascia. Pre-surgical exams are necessary to ensure that a person is eligible for surgery and all non-surgical avenues are explored. Post-surgical activities are equally important for the process of healing. Usage of bandages, crutches, splints and surgical shoes is a mandate to avoid complications such as infection, numbness, and scarring. Possible side effects should be discussed with the surgeon well before the surgery. The estimated healing time from this procedure is close to 8-12 weeks.

1 person found this helpful

Heel Bone Spurs - Knowing The Causes & Risks Associated With It!

Dr. Ashwani Maichand 88% (49 ratings)
Fellowship in Joint Replacement , M.Ch , MS - Orthopaedics, MBBS
Orthopedist, Delhi
Heel Bone Spurs - Knowing The Causes & Risks Associated With It!

Heel bone spur is a form of calcium deposit that causes a bony protrusion under the heel bone. An X-ray can reveal up to a half inch elongation under the hill. Without image report, this condition is commonly known as heel spur syndrome. Heel spurs are mostly painless but reports of pain in not uncommon. They are often related to plantar fasciitis. The latter is an inflammation of the connective tissue that stretches through the foot bottom connecting the heel bone and the football.

What causes heel spurs?
Heel spurs are a result of prolonged calcium deposit. This condition can result from the heavy strain on the muscle of the foot and ligament, stretching of fascia and wear and tear of the heel bone membrane. These injuries are frequently observed among athletes who are involved with activities such as jumping and running. 

What are the risk factors?
1. Walking abnormalities that involve putting more than normal stress on the bone, nerve and ligament in and around the heel.
2. Running on surfaces that are hard in nature
3. Shoes lacking arch support
4. More than normal body weight 
5. Spending too much time on the feet
6. Too flat or too high arches
7. A person suffering from diabetes
8. In case the protective pad of the heel is fading away due to old age or other bone disorder

Non-Surgical treatment
Unlike common belief, only rest may not be the best way to treat heel bone spurs. On the contrary, a patient might feel sharp pain immediately after sleep. This happens when he tries to walk and the plantar fascia elongates all of a sudden. The pain decreases with more walking. Some treatment methods that work for 90 percent of the sufferers includes wearing the right shoe, stretching exercises, wearing orthotic devices inside the shoes and physical therapy. Over the counter medicine such as Aleve, Tylenol and Advil can be consumed to reduce the pain and for improving the overall condition. Corticosteroid injection also tends to give relief from the inflammation.

Surgical treatment
If heel spurs persist for more than 8-9 months, surgical options should be explored by the patient. There are two angles on which a doctor works, either removing the spur or release the plantar fascia. Pre-surgical exams are necessary to ensure that a person is eligible for surgery and all non-surgical avenues are explored. Post-surgical activities are equally important for the process of healing. Usage of bandages, crutches, splints and surgical shoes is a mandate to avoid complications such as infectionnumbness, and scarring. Possible side effects should be discussed with the surgeon well before the surgery. The estimated healing time from this procedure is close to 8-12 weeks.

3600 people found this helpful

Heel Pain - What Are The Causes & Treatments Of It!

Dr. Prasanna Kumar Pandey 87% (10 ratings)
M.S. Orthopedic
Orthopedist, Allahabad
Heel Pain - What Are The Causes & Treatments Of It!

Oh my aching Heel!! The combination of foot and ankle consists of 26 bones, 33 joints and an excess of 100 tendons. The longest bone present in the foot is the heel. Over usage or injury to the heel would lead you to experience pain in the heels. The severity of the heal pain can range from mild to excruciating. 

The cause behind heel pain is typically associated with excess usage of the heel bone (learn more about to maintain bone and joint health). Straining of your heel occurs if you excessively pound your feet on surfaces that are hard, or you are overweight or even if you wear shoes that do not fit your feet properly. These strains cause irritation in the muscles, bones or tendons that are present in the heels. Some of the other common causes include: 

  1. Heel Spurs: Development of heel spurs occurs due to the continuous stretching of the lining, which covers the heel. Upon continuous stretching, pieces of the lining tend to break off. Development of heel spurs is common in athletes who frequently jog or run. People who are obese also tend to experience pain due to heel spurs.
  2. Plantar Fasciitis: Development of Plantar Fasciitis occurs due to the inflammation of the tendinous tissue that connects the heel to the ball of the foot. Development of Plantar Fasciitis is common in athletes who frequently jog or run as well as people who wear shoes that don't fit the feet properly. It may occasionally be associated with Vitamin B12 deficiency and raised uric acid in blood 
  3. Achilles Tendinitis: This is the inflammation of the Achilles tendon. Achilles Tendinitis occurs commonly in people who have active lifestyles, such as people who are joggers, runners or even dancers. 

Treatment-

Physical therapy, medication or alternative treatments can be used to treat this form of pain. Medications for heel pain can only be in the form of anti-inflammatory drugs. Although these oral medications cannot significantly relieve heel pain, some injections containing substances such as corticosteroids, as well as Arthrocentesis (removal of fluid present in joints using hollow needles) might be able to provide relief. Recently PRP (Platelet Rich Plasma) injection have been found very useful in treating recalcitrant Plantar fasciitis and heel pains. 

Common practices that can be used to relieve discomfort include: 

  1. Application of ice to the heel for a duration of 15 minutes daily. 
  2. Utilize over-the-counter pain medications .
  3. Have adequate amounts of rest .
  4. Wear shoes that fit properly .
  5. Walking on tip toes to stretch the plantar fascia helps to relieve heel pain.
2618 people found this helpful

Heel Pain - How To Treat It?

Dr. Vijesh Addegod 90% (12 ratings)
MPTh/MPT
Physiotherapist, Mumbai
Heel Pain - How To Treat It?

Heel pain is a common problem in the body where the affected person experiences pain radiating from the heel bone. Heel pain usually progresses slowly over time, it is recommended to consult a medical professional, if heel pain turns severe. The pain tends to most severe after one has been inactive for some time such as after waking up in the morning.

Causes

Heel pain is usually caused when tissues present in the bottom of the heel (Plantar fascia) is damaged. These tissues connect the heel bone with the bones of the feet and help in absorbing shocks. Tears are formed in these tissues when they are damaged or when they get thicker. These tissues are at an increased risk of wear and tear for those who are over 45 years old. The risks also tend to increase if the person is obese or whose occupation requires standing for lengthy periods of time.
Among other causes of heel pain are heel bone fractures, fat pad atrophy (a condition where a layer of fat present under the heel bone is reduced) and bursitis (inflammation of the fluid filled sacs present around the joints). Peripheral neuropathy is a condition where damage occurs in the peripheral nerves (that transmits signals between the central nervous system and the rest of the body), this can cause pain in the heel.

Symptoms

The symptoms of heel pain include:

1. Experiencing pain while jogging or walking
2. A feeling of pins pricking the heels after waking up in the morning
3. Inability to bend the heel
4. Painful swelling
5. Pain in the heel accompanied by fever

Prevention and treatment

Heel pain can be prevented by taking certain preventive measures such as restricting usage of high heeled shoes without proper support and stretching the heel regularly. Medications such as painkillers are used to treat symptoms of heel pain.

Sir/man my age is 23, from past couple of months when I used to do running I fill pain in my legs and heels of foot and I have left running for 2 weeks and there is no pain in legs but in heels I feel pain.

Dr. Shobhit Tandon 95% (1468 ratings)
MBBS, PG-Diploma In Clinical Pathology
Sexologist, Sri Ganganagar
Sir/man my age is 23, from past couple of months when I used to do running I fill pain in my legs and heels of foot a...
Get tested your calcium, vitamin d levels, esr, crp & ra quantitative. Then consult me through Lybrate.
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I have developed plantar fasciitis backside of foot but in an unique way bone has been increased in length in outward pointed way both side up and down. Walking gvs a piercing pain. Almost painful on heels.

Dr. Preeti Sharma 90% (21 ratings)
BPTh/BPT
Physiotherapist, Kolkata
I have developed plantar fasciitis backside of foot but in an unique way bone has been increased in length in outward...
Wear comfortable shoes with sllicone gel pad. Ultrasound therapy helps to reduce pain. Do stretching exercises.
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