Health, Weight Loss & Diet Plans General Blog: Pain Relief

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<section class="field-body">You're headed out on your morning walk
 or jog when—ouch—the area beneath or behind your heel starts to throb. 
Join in the club: Each year, roughly 40% of Americans complain of the 
issue each year, according to a survey from the American Podiatric Medical Association. "The wrong shoes, repetitive strain, and natural aging process can all contribute to heel pain," says Christina Long, DO, a podiatrist at Wake Forest Baptist Medical Center in Winston-Salem, NC.<br />

What can you do to ease the discomfort? First, learn the reason 
behind it—and then follow these expert guidelines to sidestep the pain. (Here are 9 highly effective solutions for heel pain.)<br />
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<strong>1. Plantar Fasciitis<br />
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 The most common cause of pain on the bottom of your heel, this 
condition strikes two million people each year. "The plantar fascia is a
 band of tissue that runs down the arch of your foot, connecting the 
toes with the heel," says Irene Loi, DPM a podiatrist at NYU Langone 
Medical Center in New York City. It helps the foot absorb shock, but 
repeated pressure from walking or running can cause inflammation. "The pain is usually the worst first thing in the morning, and after sitting or standing for a while," says Loi.<br />

There's a reason it's bad in the morning, explains Megan Leahy, DPM, a
 podiatrist at the Illinois Bone & Joint Institute in Chicago. "As 
you're sleeping, your arch goes back up to its natural position along 
with your plantar fascia, but when you take a step first thing it 
stretches out again and causes micro tears that create a lot of pain," 
Leahy says. There's a long list of issues that may set the stage for 
plantar fasciitis including a tight calf muscle or Achilles tendon, 
wearing shoes that don't offer enough arch support (bye bye ballet 
flats!), having flat feet, increasing your physical activity too quickly
 instead of gradually building up, and good old fashioned wear and tear,
 says Leahy. (Here's 5 possible reasons your feet hurt.)<br />

<strong>How to treat it:</strong> To ease the pain, you can take an 
over-the-counter anti-inflammatory, such as ibuprofen, and ice the area.
 "Freeze a bottle or cup full of water, and roll it on the bottom of 
your foot," suggests Long. To prevent more irritation, rest your foot as
 much as possible, and wear supportive shoes. "You need to replace your 
shoes at least every six months, or four months if you run or walk every
 day," says Long.<br />

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Stretching your calves and feet loosens the muscles, which can ease the pressure on the plantar fascia. Incorporate these two stretches into your daily routine:<br />

• <strong>Towel stretch: </strong>Sit with your legs straight in 
front of you. Place a rolled towel around the ball of one foot, holding 
the two ends with each hand. Gently pull the foot towards you, holding 
for 15 to 30 seconds. Switch sides.<br />

• <strong>Heel raise on the stair: </strong>Stand on a bottom stair. Move your feet 
back so that your heels fall off of the edge. Holding the wall or rail 
for support, shift your weight to one foot and lower that heel towards 
the floor. Hold for 15 to 30 seconds. Switch sides.<br />

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Ache bothering you for more than a few weeks? See a doctor, who can 
rule out underlying issue, such as a heel spur, a bony formation on the 
bottom of your heel that can worsen inflammation. He or she may also 
suggest that you wear a splint while you sleep to stretch out the calf 
and support your foot. (Here are some more heel stretches to help ease your heel pain.)<br />

<strong>2. Fat Pad Atrophy </strong><br />
 Over the course of a lifetime, our feet step more than 100,000 miles. 
So it's no wonder that the natural cushioning eventually wears down, 
like the tread on the bottom of your sneakers. Thinner fat pads increase
 the pressure on your heel—a reason why it's the second most common 
cause for heel pain, according to a study published in the <em>Annals of Rehabilitation Medicine</em>.<br />

<strong>How to treat it: </strong>Rest, ice, and anti-inflammatory 
medicine can temporarily quell the throbbing, but providing the right 
support can prevent it altogether. Skip the high heels or flats, and opt
 for a pair of supportive shoes. You may want to a wear a heel lift, 
suggests Long. These inserts transfer some of your weight to the front 
of your foot, relieving pressure on your heel. Treading carefully can 
also help. Try walking or running on a soft surface, such as grass or a track instead of pavement, and avoiding high-impact activities, like jumping.<br />

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<strong>3. Achilles Tendinitis<br />
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 The largest tendon in your body, the Achilles tendon connects your calf
 with your heel bone. "Wear and tear on the calf and backside of your 
heel can cause inflammation," says Emily Beyer, DPT, a physical 
therapist and running specialist at the Mayo Clinic in Rochester, MN. 
This is often brought on by overuse from activities like walking and jogging. Tight calf muscles can also add stress to the tendon. (Be careful, as achilles injuries are some of the hardest to heal from.)<br />

<strong>How to treat it: </strong>"Exercises can relieve the pressure
 and realign the fibers of the Achilles tendon," says Beyer. She 
recommends doing the towel stretch and calf heel raises—either off a 
step or on the floor—to stretch and strengthen the tendon. "Massaging 
your calf and tendon also brings blood flow to the area, which can 
encourage healing," she says. (Here are 3 signs you have tendinitis.)<br />

Leahy says that, as with plantar fasciitis, the sooner you address 
the issue, the better. Her recommendation: Take tension off the tendon 
by wearing a heel lift in your shoe. If the pain persists for more than a
 few weeks, see a physician, who can look for an underlying issue. He or
 she may also refer you to a physical therapist, who can study the way 
you step and suggest ways you can relieve tendon pressure. (Here are 4 important exercises every high heel wearer should do.)<br />

<strong>4. Stress Fracture<br />
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 You've decided to follow through with your New Year's resolution of walking 
or jogging. That's great, but suddenly ramping up your mileage or 
intensity can put excess strain on the heel. This can lead to severe 
bruising or a small crack in the bone, called a stress fracture. While a
 stress fracture can occur in just about any bone, the bones in your feet, including your heel, are especially prone to them because they absorb repetitive pounding day after day, Leahy says.<br />

<strong>How to treat it:</strong> If you suspect a stress fracture, 
see a doctor, who may diagnose the condition based on an imaging test or
 your symptoms alone. "Stress fractures usually start with a stress 
reaction, which is swelling and inflammation in the bone," Leahy says. 
"If you can catch it in the stress reaction phase, treatment is much 
easier." Rest and TLC is the best prescription for a stress fracture, 
says Long. You may need to wear a walking boot or brace, as well as use crutches, until the bone heals. (Here's 10 reasons it hurts when you walk, and how to heal faster.)<br />

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<strong>5. Arthritis</strong><br />
 This disease, which causes inflammation of the joints, may strike your feet. You may be at an increased risk if you have flat feet.
 "When the foot is constantly rolling in, it causes impingement of the 
joint, which becomes chronically inflamed and can lead to arthritis," 
Leahy says. Although it generally affects bones in the middle of the 
foot, arthritis
 can also affect the joint that connects the heel bone. You can also 
develop a condition called post-traumatic arthritis in your heel if 
you've ever had an ankle injury. "If you damaged the cartilage in your 
heel, the inflammation can, over time, lead to arthritis," she says.<br />

<strong>How to treat it:</strong> Rest and anti-inflammatory 
medications offer relief. "Strong foot muscles help support the joint 
and lessen the impact on the joint," says Beyer, who suggests the same 
stretches as those recommended for Achilles tendinitis. You should also 
see your doctor, who may suggest using a shoe insert to help stabilize 
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5 Reasons Your Heels Hurt During Walks—And What To Do About It

You're headed out on your morning walk or jog when—ouch—the area beneath or behind your heel starts to throb. Join in the club:...