Up to 10% of the population suffers from heel pain, which is primarily plantar fasciitis. Millions of dollars are spent per year in health care to resolve this problem. Many common treatments including cortisone injections, physical therapy, orthotics, and surgery are available, but the advantages of one over the other are not necessarily proven in randomized studies.
I’ve been in practice for thirty years, and I continue to utilize the latest techniques in resolving heel pain. My heel pain patients in Seattle are happily running, walking, skiing and enjoying the active lifestyle the Northwest offers. I continue to hope that some of these techniques will resolve your heel pain faster, with less down time, and provide more lasting relief.
Speaking of lifestyles, with the passing of the infamous, Elizabeth Taylor, passes a time when high heels are required as part of the work "uniform" for women. Save the stillettos for evening. To keep your feet happy and healthy in the long term, wear lower heels with work attire and consider a dress flat to wear with slacks.
4 Ways to Treat Heel Pain At Home
1. So what is plantar fasciitis?
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It is the inflammation of the attachment of a long flat ligament, the plantar fascia, at it’s attachment to the heel or along its course to the base of your toes.
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It becomes inflamed when it is over pulled from the heel to the toes. If the process continues it pulls on the bone and a spur can develop.
2. What are the most important factors contributing to heel pain?
Self Assessment
Your Weight Overweight? Yes No
Your Work Prolonged Standing? Yes No
Your Play Runner? Mileage/wk _____ Court Sports______ Other___________
Your Foot Type Flatfoot? Yes No Very High Arches Yes No
Your Shoes Slip On? Yes No Stable? Yes No
Stable = Bends at ball, not in the middle and doesn't twist easily from side to side
Barefoot/stocking feet/house slippers at home? Yes No
3. Where do you start when it comes to treatment?
Begin by being honest with yourself and deciding how long you have been having your heel pain. 1-4 weeks, 1-3 months, 3-6 months, 1 year or longer
What is your pain level on a scale of 0-10?
Divide this up_______AM pain level
_______During the day
_______Pain only at end of day
_______Pain during athletic activities
_______Pain when you are off your feet
4. First Steps to Self Help
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Don’t go barefoot/slippers at home |
If you have a house rule of no shoes, buy Crocs for in house only
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For acute pain >6/10, short duration (1-4weeks) with no Hx of injury |
Begin icing ten minutes/day, if tolerant and no GI issues/or other contraindications, oral anti-inflammatory per your physician’s recommendation
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Check your shoes for stability |
Generally an athletic shoe with slight heel is preferred. Remove insole of the shoe and replace with a good OTC support such as Powerstep or Superfeet
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Before rising |
Stretch your calf, flexing your ankle 20 reps, stretching against the wall.
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Runners |
Stop running until symptoms are subsiding. |
Heel pain can prevent you from enjoying your dailing life as well as leisure time at the parks and urban trails we have right here in Lake City, Shoreline, Ravenna and Kenmore. Take care of your feet and get outside to enjoy the beginning of Spring!
If you have signs of heel pain, call us today for an appointment at 206-368-7000 or request an appointment online.
