The most common type of heel pain amongst dancers and other athletes is plantar fasciitis, which is an inflammation of the fascia that runs from the heel bone to the metatarsal bones at the base of the toes. If you have plantar fasciitis, you normally wake up with pain on the bottom of your foot near the heel, and as the day goes on the pain lessens.

If you heel only hurts when you push down on it or press it then your heel may just be bruised.

If you wake up with a sore heel and the pain worsens as the day goes on, you could have stress fractures or microscopic cracks in the bone.

If the plantar fascia is pulled slightly off of your heel bone, you could get bony and maybe painful growths on the heel called heel spurs.

In most of the above cases, it is best to seek out medical attention, but here are a few helpful tips and home remedies to lessen the pain while your heel is healing. Homeopathic remedies are quite good, and here is a quick guide on what will work best according to the type of pain that you experience.

If movement is painful and worse when you take a step forwards, try Ruta graveolens.

If the bottom of your foot is stiff in the mornings and gets better during the day, but worsens when sitting, try Rhus toxiciodendron or Valerian.

If you foot feels better in the air than hanging down when sitting then try Phytolacca decandra.

If you have shooting or darting pain and your foot feels better warm than cold try Stellaria media.

For each of the above remedies, take two tablets a day and take them only as long as you have pain as directed by your homeopath.

Turmeric is also a great product to use to relieve aching heel pain and stiffness. Take the capsules according to the dosage recommendations on the label.

Boswella is used with ancient natural healing systems from India. This can help to relieve inflammation and pain. Try to look for a product that contains both turmeric and boswella for maximum effectiveness.

Having tight calf muscles can also be a hidden cause of heel pain. If the calf muscles can’t absorb the constant pounding of running, jumping or other high impact exercises, the shock goes to the heels. Stretch out your calf muscles by standing on the bottom stair and holding onto the banister or other stationary object for support. Lower your heels over the edge of the step as far as you can comfortably go and feel a nice stretch. Next rise up onto your toes. Repeat this twenty to thirty times each day and you might find yourself heeled of heel pain for good.

Michel Maling has been teaching dancing for the last twenty years and also enjoys writing and blogging. For more information on Ballet, visit: http://balletdancing4u.blogspot.com

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I'm more of a cyclist than a runner, but have been training for a triathlon. By looking at the wear on my shoes, it seems that I am turning my left foot out (there is significant wear by the toes and ball of my foot) which is causing heel pain. My right foot/heel are fine and the tread wear isn't nearly as bad – How can I stop my left foot from turning out and end this pain?

Thank you for all of your help!

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You must be aware that heel pain usually occurs either behind the heel or beneath the heel.

Why does heel pain occur behind the heel?

There are three main reasons for this:

Achilles tendonitis gets affected due to extra exercise or because of injury. As a result, you suffer from pain. Achilles tendonitis is nothing but a thick cord that is huge and is place usually behind the heel. This tendon is the largest in the body and is responsible for connecting the back of your heel to the gastrocnemius muscle or the calf. A person having flat feet is exposed more toward shaving the problem with Achilles tendonitis. People taking steroids and drugs, usually people with old age, also face increased risk of Achilles tendon rupture

Haglunds syndrome: this syndrome talks about the presence of a bony bump behind the heel which afflicts pain when it starts swelling.

Plantar fasciitis: this causes pain in the bottom portion of the feet and the heel. It is a condition caused due to excessive traumatizing of the plantar fascia ligament muscle and soft tissue in the heel. Plantar fasciitis can be caused due to excessive stretching, walking, excessive body weight, use of improper foot wear, use of worn out foot wear or due to pregnancy or over exercising or over activity in sports.

It is not difficult to cure this problem. One should exercise care while walking and stretching. Proper diagnosis with the podiatrist can definitely help solve this problem. It is advisable to go for physical examination and tests and X rays.

A known condition of plantar fasciitis is heel spur. Such conditions can be diagnosed through some tests involving ultrasound and magnetic resonance imaging. Once identified, you can use exercises, anti inflammatory drugs and therapy to cure the problem.

Orthotic devices are available in the market can also be helpful to reduce the pain. You can also use glucocorticoid (steroid) injection.

However, before going for any such measures, it is quite essential to consult a podiatrist. A surgical treatment might also be recommended for more severe cases of heel pain. Use of night time braces, socks and heel cups is also advised to cure the problem of heel pain.

For more information on how to cure heel pain please visit heel pain treatment website.

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The most common cause of heel pain is plantar fasciitis which is commonly referred to as a heel spur. Plantar fascia is a broad band of fibrous tissue which runs along the bottom surface of the foot, from the heel to the toes. Plantar fasciitis is a condition in which this plantar fascia is inflamed. This condition can be very painful and cause considerable amount of suffering. Long standing inflammation causes the deposition of calcium at the point where the plantar fascia inserts into the heel. This results in the appearance of a sharp thorn like heel spur on x-ray. The heel spur is Asymptomatic (not painful) the pain arises from the inflammation of the plantar fascia.

APPEARANCE OF A HEEL SPUR

o There will no visible signs of plantar fasciitis, swelling and redness is minimal.

o However, careful observation will reveal flattening of the arch when the patient is standing.

SYMPTOMS OF HEEL PAIN

o A dull ache is felt most of the time with episodes of a sharp pain in the center of the heel or on the inside margin of the heel.

o Often the pain is worse on first rising in the morning and after rest.

o It may severely limit activities.

o Aggravated by prolonged weight bearing & thin soled shoes.

o The patient may also complain of shootings pains.

CAUSES OF HEEL PAIN

o Excessive load on the foot from obesity is a major cause of plantar fasciitis. That is why this condition is most common in middle aged and over weight adults. The plantar fascia is not able to withstand excessive pressure.

o A sudden increase in weight, such as pregnancy can also lead to heel pain.

o A sudden increase in walking or a sporting activity can also be a contributing factor. A classical example is a post man who returned to work after a period away from the job can develop this condition.

o A tight plantar fascia (this is often caused by tight calf muscles).

o Excessive flattening of the arch on weight bearing.

o Biomechanical problems (walking abnormalities) are a major cause of plantar fasciitis.

o Different type of arthritis can also lead to this condition such as osteoarthritis and rheumatoid arthritis.

WHAT YOU CAN DO FOR HEEL PAIN

o Rest the affected area as much as possible. This will allow the inflammation to subside.

o Wear a supportive shoe with a stiff heel counter, a shock absorbing sole and a good arch. A well made running shoe is ideal for a patient who suffers from plantar fasciitis.

o Application of ice to the heel area after prolonged activity will help to minimize the inflammation.

o A silicone heel cup and other silicone devices can help cure heel pain.

o A shoe with a moderately high heel may relieve pressure from the painful symptoms.

o Over the counter medications such ibuprofen may be of benefit.

o Calf stretching exercises can help to alleviate the pain associated with plantar fascitus.

Below are three exercises that can help to take stress away from the plantar fascia and help to relieve heel pain. Choose the appropriate exercise depending on your health, age and maneuverability. If you have any queries please consult your family doctor before attempting any exercise.

To stretch the calf muscle, this is the muscle that runs along the back of the leg from the knee to the ankle:

1. CALF STRETCH

Get in a push up position, but put one knee on the ground.

Put your weight on the toes of your other foot and then push the heel down until you feel a slight pull.

Hold that position for a count of 10.

Relax and repeat three times with each leg.

2. CALF RAISE

This stretch is used to strengthen the lower leg and ankle. Stand with your hands on your hips, or on the back of a chair for balance.

Spread your feet 6 to 12 inches apart and slowly raise your body up on the toes, lifting the heels.

Return to the starting position, and repeat 10 to 15 times.

3. THE LUNGE

This exercise is suitable for stretching both calf muscles. The gastrocnemius (the main muscle in the calf region) is stretched by keeping the heel of the back leg on the ground. The front leg goes well forward, keep your balance; stay tall and in this upright position, lean forward until the stretch is felt on the straight back leg. “Placing the front foot flat on a chair, the soleus (the smaller muscle in the calf) can be given an extra stretch. Push the bent knee forward with the hands until the muscle starts to feel a little tight.

WHAT YOU SHOULD NOT DO FOR HEEL PAIN

o Do not attempt any stretching of the plantar fascia when the heel is sore as it can lead to a increase in pain from the condition

WHAT THE CHIROPODIST WILL DO FOR HEEL PAIN

o Once a positive diagnosis has been established (x-rays may be required). The chiropodist will endeavor to treat the underlying condition. The correction of a Biomechanical complaint may be necessary.

o The chiropodist may apply tapping and padding to relieve the strain on the plantar fascia.

o Ultra sound and laser therapy is proven to be highly successful in combating plantar fasciitis.

o It may necessary to prescribe anti-inflammatory medication or inject anti-inflammatory medication such as hydrocortisone to calm the inflammation around the heel.

o The chiropodist will encourage the patient to stretch the tissue at the bottom of the foot. Three times a day, the patients sits with his/hers legs extended and loops a belt, scarf or towel around the forefoot. Then the patient pulls the forefoot towards the upper leg for about 30 seconds in a hold position. This should be repeated 3 times, quite easy to remember, 30 seconds for 3 repetitions! However, this exercise may only benefit certain individuals, therefore, it is essential to seek advice from a chiropodist before starting such an exercise routine.

o He or she may advise heel pain products such as a silicone heel cup to stop the heel pain.

o If conservative methods are not successful then the surgical release of the plantar fascia may be necessary.

REVIEW OF TREATMENT OPTIONS

Orthotics- One of the most effective treatment options.

Silicone Heel Cups- Treats morning heel pain and provides excellent support and pain relief.

Reusable Hot and Cold Gel Packs- Proven therapy for plantar fasciitis by alternating application of heat and cold coupled with massage works wonders to relieve pain, reduce swelling and promote healing. Use ice pack in morning and heat pack in the evening.

Plantar Fascia Night splints- Immobilize and stretch fascia, can be effective if used for several weeks.

Stretching exercises for plantar fascia and Achilles tendon – Can provide effective results if combined with other treatment options.

Ultrasound and Lasers- Found to have little or no benefit.

Extracorporeal shock wave therapy (ESWT)- Their are differing views about the safety and effectiveness of this treatment.

NSAIDs (Non Steroidal Anti-Inflammatory Drugs)- These treat the symptoms and provide temporary relief but do not treat the underlying cause. Observe usual cautions and contraindications as these can have long term implications on your health.

Steroid/local anesthetic injection- Not one of our preferred treatment options.

Surgery- ‘Open’ or endoscopic plantar fascia release. No good evidence of effectiveness, and complications include increased pain, nerve injury, fascial rupture and infection. May need to consider in resistant cases after trying night splints and a walking brace.

OTHER CONDITIONS THAT CAUSE HEEL PAIN

o Various types of arthritis

o Inflammation of the tendons around the heel

o Trauma to the heel.

Dr Hussain

Visit Dr Foot for a good resource for information concerning all types of foot pain http://www.drfoot.co.uk

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So I'm walking through a bookstore today and I squat down to look at some books, get up and sit down to read the ones I grabbed, and when I go to leave…my right foot suddenly hurts! I didn't fall, didn't slip out of my shoes, although I was wearing backless sandals – not the most secure shoe…and when I get home I can hardly walk without feeling pain! The rest of the day I baby my foot and walk on my tiptoes…even tonight my foot feels weird but I've forced myself to walk on it gently – it is OK when I do this but if I were to put a lot of pressure on it, it would definitely hurt. What did I do and how long until it goes away?

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Firstly, there are two separate areas which are often termed ‘heel pain.’

1. Underneath the heel – the bit we stand on.
2. At the back of the heel – the Achilles region.

Pain underneath the heel may be caused by a number of injuries. By far the most common is Plantar Fasciitis. This is an inflammation and degeneration of the fascia which attaches to the heel bone and runs along the arch of the foot. Symptoms include pain under the heel, usually towards the inside and sometimes also along the arch. It is often at its worse first thing in the morning or after long periods of rest.

Other causes of pain under the heel include a bruised heel which usually occurs after a fall or repetitive impact to the fat pad which cushions the heel bone.

A heel spur should also not be overlooked. These are often confused with plantar fasciitis and can cause the condition, however both can exist independently. A heel spur is a bony growth underneath the heel which may be symptom free or may cause pain under the heel.

Pain at the back of the heel is often attributed to the Achilles tendon and related structures. Achilles tendinopathy is a degenerative condition of the Achilles tendon which attaches the calf muscles to the heel bone. It is a common running injury and causes pain, stiffness and often a creaking feeling in the tendon. It also is often worse in the mornings.

Other causes of pain in this region include Achilles tendon tears which have a more sudden onset than a tendinopathy which tends to develop gradually. Achilles bursitis is inflammation of the sack of fluid which sits between the tendon and heel bone. Again this is usually an overuse injury and can be difficult to distinguish from a tendinopathy.

In young athletes with pain at the back of the heel, Sever’s disease should be considered. This is an osteochondroses similar to Osgood Schlatters disease of the knee. It occurs around the time of sudden growth spurts due to the pull of the tendon on the growth area at the back of the heel. Younger bones are still relatively soft and so the pull of the Achilles on this area often results in micro-fractures and the development of a lump at the back of the heel.

Once the cause of heel pain has been established, a suitable treatment plan should begin. Whilst reducing pain and inflammation are the first step, it is important to consider, and then correct, the cause of the injury, especially in overuse injuries such as PF or tendinopathy. Common causes include:

• Tight calf muscles.
• Faulty foot biomechanics – such as overpronation or oversupination.
• Sudden increases or changes to training.
• Unsupportive footwear.
• Wearing high heels frequently.

Without correcting the cause of the injury, the pain will more than likely return once normal activities are resumed.

Heidi Mills BSc Hons GSR is a Graduate Sports Rehabilitator who runs a sports injury clinic in Norwich. She also works for http://www.sportsinjuryclinic.net

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I have been running for exercise for about 3 months now and have lost 30 pounds, im down to about 213 pounds now but about 2 weeks ago while i was running i felt a sharp pain in my left foot in the underneath area on the heel and outer corner of my foot and the pain has not gone away, should i stop running or what can i do? i already bought some arch supports but they dont really seem to be helping, any help would be great thanks.

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So a couple of months ago I noticed a bad pain in my feet (in the arches) when I took my first few steps every morning after getting up. After those steps though it would go away so I didn't think anything of it. But last week I started noticing that pain would happen throughout the day after getting up from sitting (for any amount of time). The pain isn't as bad in the morning but it gets worse as the day goes on. So now in the evening when I stand up the pain shoots up my ankles and I get a sharp pain in the arch of my right foot. It takes a few minutes for this pain to go away but then I will still have a dull pain when I'm sitting or standing at times. It also hurts to stretch my right foot. What could this be? I'm starting nursing school next semester so I'll be on my feet a lot with clinicals and then of course when I'm a nurse so it would be nice to figure this out since things seem to be getting worse and I don't want to have anything wrong with my feet when I'm a nurse.

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