Can’t Kick Up Your Heels? Try a Little TLC
You feel pain on the bottom or inside edge of your heel. The pain may be sharp, like when you step out of bed or when you stand up after sitting for awhile. Or it may be dull, like after you’ve been standing on a hard surface or after you’ve gone jogging. The pain may also include a burning or shooting pain, indicating possible irritation of a nerve.
How do you get your heel to heal?
* To give the tissue time to mend, avoid activities that strain it, such as standing or walking for long periods, and running.
* Buy shoes with good cushioning in the soles and heels. Or buy heel cups or pads to better cushion your existing shoes. Your doctor may prescribe a special shoe insert.
* Keep your weight down. Being overweight can cause the heel tissue to tear or pull away from the bone. The tissue then becomes inflamed; sometimes the inflamed plantar fascia (the tissue in the heel) also irritates a nerve, which in turn causes more pain.
* Exercise the painful foot by stretching it: Lie on your back with your legs straight. Stretch your toes toward you, or put a towel around the ball of the foot and pull it toward you. Hold for 10 to 15 seconds and then relax. Repeat 10 times.
* For the painful heel, stretch it: Stand with the ball of the foot on the edge of a step. Holding onto the railing, slowly drop the heel down until you feel a stretch in the back of the calf. Hold for 30 seconds; do this four times a day.
* See your doctor; he or she may suggest oral anti-inflammatory medications or cortisone injections. Exercising your calves can help prevent heel problems because heel pain is more likely when lower leg muscles are tight. Stand with the left foot an arm’s length from a wall or a tree. Place the right foot about 12 inches behind, and put both hands on the wall or tree. Keeping both heels on the ground, bend the left knee. Lean forward, keeping the right leg straight. Hold for 15 to 20 seconds, and then bend both knees. Hold another 15 to 20 seconds and relax. Do nine more times and then switch legs.
Source: StayWell Co.