Experiencing extreme pain in the heel?

Especially during your morning Wakeup’s.

As you rest your foot down.

This is Heel Spur. Normally either under or behind the heel. Not to worry!!

Triggered when you wear flat footwear.

Symptoms for heel pain: –

• Pain under your foot or under the heel.
• Pulling sensation under your feet.
• Severe pain in one foot or both.
• More pain, especially as soon as you wake up.
• Pain reduces as you walk.
• Suddenly pain extends to your leg and up to your thighs, numb feeling sometimes.
• Burning heel pain.

Plantar Fasciitis – Causes

• Use of high heel or any uncomfortable footwear.
• Increased weight above requirement of BMI
• Strained foot
• Injuries in the foot
• Lack of nutrition
• Lack of proper exercise, or heel strengthening exercises.
• Stressed out routines
• Arthritis or infection
• Flat feet

Heel pain has no age limits normally can occur right from the age of 7 onwards.

Common fractures, injuries can also be the cause. Usually a short term suffering but sometimes can be long-term based on the cause and care taken for its cure.

Most common classifications are: –

1.Inflammation at the side of the heel (Plantar Fasciitis) the tissue connecting the heel bone, pain in this case persists under the heel sometimes with a burning sensation. Sides of the feet might appear reddish, swelling might occur.

What to do?

Pain reduces with stretching of the foot, forward or backward, upward and downward and with slight rotation, clockwise and anti-clockwise.

2.Inflammation at the back of the heel (Heel barsitis) due to hard landing of the heel because of bad footwear. As the day progresses might get worse.

Might occur in teenagers because of usage of heels before the bone had strengthened.

What to do?

Pain reduces as you start walking on your toes with heels raised.

Pain Reducing Methods 

1. Stretching, heel strengthening exercise. Sitting with legs stretched out bend your toe fingers forward and backward.
2. Using silicon heel pads inside your footwear to protect your heel while walking or running.
3. Using footwear padded, medicated ones while walking inside and outside.
4. Attending physiotherapy sessions to strengthen your heels.
5. Supporting your heels with a bandage to avoid stress.
6. Reducing your weight with a less fatty diet and regular exercise especially yoga at the same time, consuming a nutritious diet for overall body strength.
7. Last but not the least consulting a physician for advice.

As suggested by the physiotherapist 

• Rolling your feet over a refrigerated bottle twice a day.

• Avoiding flat footwear.
• Use footwear with arch support.
• Bend your feet in a sitting position with legs stretched backward and forward, for 10 counts, 5-7 times. Do it twice a day.

Common Recommendations

1. Injections to dissolve the inflammation of the tissue suggested by physicians as an immediate remedy in case the pain is too severe to bear up and a hindrance to catch up with the daily routine. Cost being quite affordable. Normal work can be resumed after 2 days of complete rest.

Assurance of complete relief and non-occurrence given up to 95%.

Feedbacks given reported about complete relief and non-occurrence but most physicians do not recommend this methodology due to side effects in the future during times of less immunity, in the body.

2. Weight Reduction through Yoga preferred as it leads to overall efficient functioning of the organs, blood vessels, muscles and tissue strength.

Feedback obtained being slow cure but chances of occurrence in the future being completely waived off as a permanent solution and with no side effects for sure in the long run.

3. Heel Support If not ready to bear up the pain of Injections or for the fear of side effects in the future and no time for exercises’, at the same time urgent need to carry on daily routine with no breakups.

Silicon heels available in the market in various price ranges suitable to reduce the heel pain and preventing the pain from aggravating. Allowing oneself to continue using the usual footwear with no compromise.

Feedback obtained shows tolerable pain still persists with no percentage of complete cure. In the short run. Long run cure might occur with reduction of weight with only proper diet, restrictions.

4. Ointments and Orthopaedic Gels also help to reduce the feet pain and give a short term relief with their burning and tingling sensation though only a temporary treatment to carry on with your daily schedule without interruptions. Acts as a tool for the pain to subsidies temporarily.

When to consult a doctor

• Unbearable pain and swelling near your heel. Especially during morning wake ups.
• Not able to walk at ease.
• Unable to bend your foot forward.
• Not able to raise your toes.
• Doctors Questions usually a podiatrist after physical examination
• Duration of daily walk
• Type of footwear
• Medical history
• Blood test / scans sometimes

Treatment for Plantar Fasciitis (Heel Pain)

Foot rollers -Could give relief from discomfort caused. Quite affordable, simple but at the same time effective to use. You can refrigerate it before use to reduce the pain and inflammation. Helps to increase flexibility to the foot muscles. Can resolve issues of foot pain, easy to handle and carry, very compact.

Benefits

• Strengthens the calf muscles and the heel tissues.
• Stimulates the pressure points and helps to relieve heel pain.
• Rejuvenates the foot muscles.
• Generates energy to the entire body.
• Provides relief form stress and anxiety.

One can try these nominal priced effective rollers available.

Foot socks for plantar fasciitis – A happy feet solution. Can be used to treat heel pain. Basically designed to give complete heel support.

Benefits

• Thin, flexible so can be used comfortably all day through.
• Provides complete support to the tissue and relieves pain.
• A good arch and heel compression socks can be real curer for heel aches.
• Makes your feet breathe and no worse odor in your shoes.
• Promotes blood flow and treats the tissue quicker.
• Maintains your feet in a neutral position as you walk so lesser the stress on your heel.

Try these to get complete heel support and pain relief.

Foot massager – Can provide immediate relief to acute heel pain by massaging the foot, ankle and calf muscles. Suitable for both men and women. Increase blood flow. Adjustable vibration modes suit each individual’s needs.

Advantages

• A natural healer promotes blood circulation
• Relaxes the aching feet and strengthens the tissues reduces stress.
• Works on the concept of reflexology and increase energy.
• Enhances the immune system.

A complete feet care indoors. Check this

Non-steroidal anti-inflammatory drugs(NSAIDS)

Effects: – reduces inflammation and reduces pain.

Corticosteroids solution is applied in the affected area followed by an electric current sometimes ultrasound is used for larger effectiveness of the treatment. Sometimes the medication is injected but might result in the weakening of the tissue in the long run.

Physiotherapy– Exercises for strengthening the tendon, ankle and heel. Foot support tapes also aid in supporting the cure. (Traditional exercising through yoga also aids)

Night splints– sold online usually fitted to the calf and the foot can be used after doctor’s consultation.

Treatment for heel bursitis

Heel cup or cushioning insole to limit movement and abundant rest. Normally relief assured. If severe condition persists might require a steroid injection.

How to avoid heel pain?

• Avoid barefoot on rough surfaces
• Try losing weight if overweight by exercising or yoga
• Proper use of footwear with ample heel cushioning and support
• Avoid stressful routines.

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