Jumat, 14 September 2012

6 Tips to Reduce Heel Pain

First of all it's important to understand that heel spurs in and of themselves do not cause pain.

While there will often times be an actual boney spur on the heel when diagnosed via xray, in most cases it is actually the fascia (plantar fascia) in the arch of the foot causing the problem and the pain. Yes, even though the pain is right on the front of the heel when you step down, it is resulting from putting pressure on the inflamed fascia where it attaches - the heel.

Let's define plantar fasciitis so this all makes more sense.

The word 'plantar' refers to the bottom of the foot. The word 'fascia' simply means the connective tissue that forms the arch. So when you have 'Plantar Fasci-itis' ("itis" meaning inflamed), what you are contending with is inflammation of the bottom or arch of the foot.

The heel spur actually arises secondary to the strain and tension of the fascia pulling on the heel where it attaches. Typically you will have had the tight fascia for a period of time before spurring actually occurs.

Outside of trauma such as stepping on something or intense exercise activity, one of the more common causes of plantar fasciitis is repetitive stress to the arch of the foot. This may include running, aerobics or even just standing long periods.

Another common cause is calf muscles that have been allowed to get too tight over time.

For plantar fasciitis sufferers, the question then is... How can I get rid of the pain?

Considering the common causes above of tight muscles in the calf area and overuse of the feet (typically the cause is more of a combination of both), the following suggestions should help you correct the underlying conditions that are leading to the inflamed arch.

1. Stop doing anything that causes it to hurt - Easier said than done right?!

2. Rest and elevate the affected foot as often as you can.

3. Ice the area often. One of the time tested plantar fasciitis treatments that patients seem to respond well to throughout my years as a chiropractor is to freeze water in a 12 to 16 ounce water bottle. While sitting, put the arch of your foot on the bottle perpendicular so the arch of the bottle is in the arch of your foot. Now roll the foot forward and then backward. The net effect is not only helping to stretch the arch of the foot but icing it at the same time which will help reduce inflammation.

4. Stretch the calf muscles. You probably remember this one from gym class. While standing, place your hands on a wall out in front of you for support. Now place one foot behind you far enough that your heel won't touch the floor. Gently and slowly transfer weight onto the back foot until you feel a pull in the calf. If there is pain stop stretching. Of important note is that you should only feel a pull with calf stretches, not pain.

5. Get your foot, ankle and hip alignment checked out. When joints are not moving properly or are out of ideal alignment, the impact can be felt in other areas. By ensuring your hips, feet, ankles and even knees are moving and aligned properly, you will speed the healing of the plantar fasciitis and prevent it from reoccurring.

6. Lose a little weight. Common sense tells you that the more weight the foot has to carry, the more likely the arch will end up having problems associated with it.

These 6 tips above should help you reduce if not eradicate the pain in your heel and arch. If they do not alleviate the problem, you may need to consult your local chiropractor or podiatrist to get fitted for special orthotics that will further help correct your condition. As a last resort you may need to consider surgery; however this should always be a last resort. In this author's experience of working with plantar fasciitis for more than 15 years, surgery only rarely improves the condition long term.

Dr. Daron Stegall is a licensed and board certified Chiropractor in Keller Texas at Express Chiropractic & Wellness.

Express Chiropractic Keller knows you have choices when it comes to chiropractors in Keller. Our pledge is to provide effective and affordable chiropractic care to those living and working in and around Keller, Texas. Because of the convenient location, Express also serves as a Wataga chiropractic, North Fort Worth chiropractic and Roanoke chiropractic provider.

For more information about Express Chiropractic, visit the website at http://www.ExpressChiropracticKeller.com.

3 komentar:

  1. All the 6 tips are very helpful. I tried all by myself!

    Heel pain

  2. The main focus of chiropractic medicine and therapy is the relationship between the skeleton (with particular focus on the spine) to the nervous system which runs through it. Chiropractic care is intended not only for the spine but also for the care and rehabilitation of the whole body as well. perimeter spine and rehabilitation center reviews

  3. @Shane Watson: You've got a very good and valid point now!

    Heel Pain