With an estimated 1 in 10 people suffering from it at least once in their lifetimes, heel pain is one the most common foot complaints. Typically the pain is most intense after prolonged periods of activity like running or hiking, or first thing in the morning.
If you have heel pain the most likely cause is damage to the plantar fascia. The plantar fascia is a strong fibrous length of tissue which connects the heel bone to the toes. It's shock absorbing function is highly important in the bio-mechanics of the foot.
The damage can occur as a result of the aging process or gradual wear and tear. Continuous stretching of the plantar fascia can also result in micro tears forming in the surrounding tissue, which then leads to heel pain. It is most common in people aged between 40 and 60, but it is also fairly common amongst athletes and runners.
Other contributing factors are:
- being overweight
- having a job that requires you to spend long periods of time standing
- frequently wearing flat shoes
Heel Pain Treatment
Heel pain normally resolves itself within a year. However this is a long time to wait as it is typically very painful. So, it is advisable to carry out some self help treatments:
Calf Stretches
Tight calf muscles can cause heel pain, or indeed make existing heel pain worse. If you perform calf stretches carefully they can be a great pain reliever. While standing, face a wall and lean against it, with your arms straight. Make sure one leg is bent and the other is straight. You will feel a stretch in the arch of your foot and in your heel. If you can hold this stretch for 10 seconds and repeat up to 20 times for each foot, with time you will experience quite effective pain relief.
Painkilling Medication and Corticosteroid Injections by Your GP
For the more severe cases, this option should be pursued if the other remedies do not work. In most cases stretches and orthotics will resolve the situation, but if all else fails corticosteroid injections may be the way to go.
Orthotic Insoles
Over-pronation, or fallen arches, is a typical cause of many types of foot pain, heel pain included. Proper orthotic insoles have been proven to resolve issues with poor foot biomechanics. If you go for this option, make sure you buy them from a reputable company with good reviews and recommendations.
Rest and Exercise
It is important to have a good balance between exercise and rest. Always remember, your rest is as important as your exercise.
Exercise accompanied by orthotic insoles is recognised as one of the best solutions to this condition. It offers significant pain relief while the orthotics realign the feet.
Mark A Atkins is a medical writer in the UK with a keen passion for helping people who suffer with foot pain caused by poor foot biomechanics. For an excellent resource well worth the read, learn how effective orthotic insoles really are.
Article Source: http://EzineArticles.com/?expert=Mark_A_Atkins
ليست هناك تعليقات:
إرسال تعليق