Many people suffer from heel pain that is so severe that it may prevent experiencing many things in everyday life. Today, heel pain is a very common type of foot condition. The discomfort can start off as an annoying pain that you feel once in a while, and develop into an acute pain that is felt every day.  Sometimes, a hurting heel can go away on its own, but if left untreated, heel pain can get very painful.

Plantar Fasciitis Exercises

There are usually two places on the heel that people complain of pain: under the heel and in the back of the heel.  Typically, when people experience pain in the back of the heel it is related to wear and tear or inflammation of the Achilles tendon.  When people experience heel pain, it can be caused by a person stepping on a large stone or rock which bruises the heel, or it can be caused by inflammation of the plantar fascia.  A heel that is bruised from a sharp object will heal on its own over time. However, if the foot pain is a result of inflammation of the plantar fascia, there are a few things that need to be done to help, including plantar fasciitis exercises and orthotics.

The plantar fascia is the soft tissue under the bottom of the foot that connects the heel to the toes.  Under normal conditions, the plantar fascia is a flexible and strong part of the foot that allows the foot to carry our weight and helps us to maintain our balance.  If the foot is under abnormal stress, such as excessive body weight, repetitive movements from sports, age or compromised foot function, it can cause small tears in the plantar fascia. These microscopic tears typically appear near the heel bone, where they become swollen and cause pain. If this tissue is stretched over and over it can trigger the development of heel spurs. Heel spurs are solid growths on the heel that can cause much pain.

If you are experiencing heel pain, a recommended approach to assist in alleviating the stress on the fascia is to use orthotics and do heel pain exercises, which will make the bottom of the foot stronger as well. One of the common foot stretching exercises is to stretch the foot before getting out of bed.  The plantar fascia tends to tighten during sleep, which causes the strong foot pain that people feel as soon as they get up. By stretching the plantar fascia before you put pressure on it, you can help reduce the pain that you experience with your first morning steps.  Another useful exercise for stretching out the plantar fascia is to place a tennis ball or rolling pin beneath your foot and use your arch to roll it. As this becomes less and less arduous you can try standing up and doing the same exercise.

The next crucial thing to do is immediately put on a good pair of shoes and orthotics with firm arch support. This will help to cushion and support the foot arch and help to keep it from further damage.  If you use the proper foot stretching exercises and orthotics, you will see a great improvement in your heel pain. You should really pay attention to your body and if you are aware of foot pain, see a doctor as soon as possible. This will ensure that your pain does not turn into a more serious issue.

Common Symptoms of Morton’s Neuroma

A neuroma is identified by a non-cancerous lump of nerve tissue that is capable of growing in any part of the body. Morton’s Neuroma occurs when there is compression to the nerve found between the third and fourth metatarsal bones in the foot, causing thickening of this nerve tissue. As the nerve is compressed, symptoms such as tingling and numbness of the toes start to occur. These symptoms are more noticeable when there is weight placed on the front of the foot, which causes a great deal of pain.

What Causes Morton’s Neuroma?

Causes of Morton’s Neuroma are not unequivocally clear, but anything that places abnormal pressure on this nerve can cause this tissue to thicken. Morton’s Neuroma can be caused by wearing high heeled shoes that constrict the toes. Also, having flat feet can cause the metatarsals to drop, which causes pressure on this nerve. Thickening of this tissue can also be caused by irritation to the nerve or injury.

A Common Cause of Metatarsalgia

Metatarsalgia (ball of foot pain) is another foot condition that presents itself as pain in the this area. This ailment often happens to women who wear high heels, or people who wear shoes with no cushion or arch support. The bones in the foot can drop when the structure of the foot is weakened. When we wear shoes that do not provide enough support and cushioning we place excessive pressure on the ball of the foot and we experience pain. Also, people that suffer from excessive pronation can experience metatarsal pain in the ball of their feet. Overpronation is a condition in which the ankles tend to roll inward and can lead to arch pain.

Diagnosis and Treatment for Mortons Neuroma

To properly treat this condition, one must get a proper diagnosis. A podiatrist usually examines the foot by pushing on the area of pain, squeezing the toes and pushing into the gap between the third and fourth toes. In some cases, he or she may be able to feel the neuroma. Doctors can also try to elicit Mulder’s sign, a clicking noise, by pushing on the area of pain. If the doctor is not able to feel a neuroma, he or she can employ other tools such as an x-ray to discount the possibility of any broken bones. Magnetic Resonance Imaging (MRI) allows physicians to clearly see a neuroma.

Treatments for Morton’s Neuroma can consist of several options, from resting the foot to surgery. In many cases the doctor will try the most conservative treatments first. Conservative treatments include resting the feet, wearing more comfortable shoes and trying orthotics to improve arch support. Orthotic arch supports also assist in distributing your weight more evenly over the entire foot, lessening the pressure on the ball of the foot. In many cases you will see an improvement by using a combination of these conservative treatments. In severe cases, where these options are not helpful, your doctor may prescribe injections to attempt to decrease the size of the neuroma. In extreme situations, surgery may be the only realistic approach.

Our foot care is an extremely important factor in our overall health and well-being. If you are suffering from intense pain in your feet, it is best to have a doctor examine your feet as soon as possible in order to determine the cause.

Running with heel pain can be an excruciating experience.  If you have an active lifestyle, it’s difficult to adjust your routine to limit your physical activity once you encounter heel pain. This makes it important to know the symptoms and treatment methods for some of the most common types of heel pain that develop among runners.  Understanding the types of running injuries is the key to effective treatment.

Plantar Fasciitis

Plantar fasciitis is a painful inflammation of the plantar fascia – a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. It runs from the ball of the foot to the heel, stretching to its limit when the foot is on the ground and supporting your full body weight.  When placed under excessive stress, the plantar fascia stretches too far and tears, resulting in inflammation. The effects of the stress can build up gradually or be the result of a sudden incident.

Plantar Fasciitis is a common type of heel pain among runners for a number of reasons. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, especially for those individuals who suffer from flat feet.  Combined with shoes that lack proper arch support, running routines that are too extensive put repetitive stress on the plantar fascia, particularly where it connects to the heel, causing tears in the fibers and resulting in inflammation and severe pain.

The most common causes of Plantar Fasciitis include:

• sudden increase in activity such as running or sports

• weight gain

• excessive pronation

• poorly fitting footwear and deficient arch support

Heel pain is commonly felt on the bottom of the foot, where the plantar fascia attaches to the heel bone.  Typically the pain is most severe in the mornings when getting out of bed, because the fascia shortens and tightens while you sleep.  When you stand up, the sudden stretch and load of your body weight pulls on the attachment to the heel bone.  Symptoms of plantar fasciitis vary from mild to severe. They can linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Often, the pain disappears for several weeks,only to re-emerge full-blown after a single workout or change in activity.

The pain may even temporarily fade as you walk.  Plantar Fasciitis is a common condition that runners experience, and along with the causes listed above, can be triggered by a sudden increase in your training schedule, or by switching running surfaces, especially when going from a softer surface to a harder one.

While Plantar Fasciitis can be treated, it does not heal quickly. It is recommended that you review each of the factors in order to avoid it. Most sports physiotherapists recommend the following approach to prevent Plantar Fasciitis:

• Stretch - before, during, and after activity. Tight calf and/or hamstring muscles (back of thigh) limit range of motion and put extra strain on the plantar fascia.  Stretching as a warm up and as a cool down will help you move easily, keep muscles flexible and relaxed, joints mobile and relieve tension and strain.  Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

• Footwear and orthotics – Ensure you have good footwear. More severe cases will benefit from wearing orthotics inside the shoes to improve foot biomechanics.  Going barefoot is a bad idea, even at home. Avoid worn-out shoes and try running on soft surfaces.

• Change your level of activity – You don’t have to stop exercising, however consider switching to a non-weight bearing sport like swimming or cycling. When you do try running again, begin at a much lower level of intensity and a shorter distance, then you can build up gradually. reduce the volume or intensity of training, or simply reduce the amount of time spent on your feet.

• Ice – Icing the heel area will help decrease the inflammation and pain. Put your foot on a frozen bottle of water or a bag of frozen peas wrapped in a towel, 3 or 4 times a day for 5-10 minutes each time. Never ice more than once an hour to prevent risk of ice burn to desensitized tissue.

If the problem persists, talk to a podiatrist or physiotherapist.

A new study conducted at fifteen orthopedic foot centers found prefabricated orthotic insoles to be more effective than the more expensive  custom-made insoles sold at many foot care specialty stores.  Organized by the San Francisco Orthopaedic Foot and Ankle Center, Department of Orthopaedics, University of California, the report named “Comparison of custom and prefabricated orthoses in the initial treatment of proximal plantar fasciitis” details the results of tests on 236 patients (160 women and 76 men) of ages 16 or older, most with plantar fasciitis symptoms for a period of six months or less.

The study randomized patients into five different treatment groups who performed Achilles tendon- and plantar fasciitis exercises in a similar manner.One group was treated with stretching only, while the other four stretched and used one of four different shoe inserts, including a silicone heel pad, a felt pad, a rubber heel cup, or a custom-made polypropylene orthotic device.

The results indicated the percentages of patients from each group who experienced improvements in their plantar fasciitis condition as follows:

At the end of the study, the scientists issued the statement: “We conclude that, when used in conjunction with a stretching program, a prefabricated shoe insert is more likely to produce improvement in symptoms as part of the initial treatment of proximal plantar fasciitis than a custom polypropylene orthotic device.”

Considering the abysmal difference between average prices of custom orthotics vs. off-the-shelf shoe inserts,  it makes sense for patients to opt for the latter for treating plantar fasciitis symptoms, at least initially.  Taking these results into consideration could result in massive health care savings for a large segment of the population.

Symptoms of Heel Pain in Children

Pediatric heel pain is a warning sign that a child has a foot condition that needs to be evaluated. Heel pain problems in children are often associated with the following symptoms:

• Difficulty participating in physical activities or sports
• Pain in the back or bottom of the heel
• Walking on toes
• Limping

Typically, the child will complain of pain in one or both heels with running and walking. The pain is localized to the point of the heel where the Achilles tendon meets the calcaneus (heel bone), and causes tenderness an pressure at that site. Walking on tip-toes often relieves the pain.

Heel Pain in Children: Common Causes

A common cause of heel pain in children is a condition called calcaneal apophysitis, usually affecting 8 to 14-year olds. Sometimes pediatric heel pain may be a sign of other problems, and may occur at a younger age.

Heel pain is common among children because of the very nature of their growing feet. In children, the heel bone (the calcaneus) is not yet fully developed until age 14 or older.  Until then, new bone is forming at the growth plate (the apophysis), a weak area located at the back of the heel. Repetitive stress on the growth plate (due to walking, running and sports) causes inflammation in the heel area.

Calcaneal apophysitis is also known as Sever’s Disease, and is the most common cause of heel pain in children. This condition usually causes pain and tenderness in the back and bottom of the heel when walking, and the heel is painful when touched.  It can occur in one or both feet. Because the heel’s growth plate is sensitive to repeated running and pounding on hard surfaces, pediatric heel pain often reflects high activity. Children and adolescents involved in football, soccer, track, or basketball are especially vulnerable.

Overpronation, which involves rolling inwards of the feet due to flat feet or fallen arches, increases the stress on the growth plate, and is therefore a major contributing factor to pediatric heel pain.

Pediatric Heel Pain vs. Adult Heel Pain:  What’s the Difference?

Heel pain in children differs from the most common form of heel pain experienced by adults (Plantar Fasciitis) in the way pain occurs. Plantar Fasciitis pain in adults is worse when getting out of bed in the morning or after sitting for long periods, and then it subsides after walking around a bit.  Pediatric heel pain usually doesn’t improve in this manner. In fact, walking around typically makes the pain worse.

Treatment and Relief of Heel Pain in ChildrenDepending on the severity of the pain and the diagnosos, there a number of treatment options, including:

• Reduce physical activity. The child should reduce or stop any activity that causes heel or foot pain.
• Medications. Anti-inflammatory drugs, such as ibuprofen, help reduce pain and inflammation.
• Reduce the stress on the plantar fascia by performing foot stretching exercises often help
• Orthotic insoles. Orthotics will help support the foot properly and prevent over-pronation, the main cause of pediatric heel pain.

If your child’s heel pain persists, it is recommended that you consult a Podiatrist.

Heel Spurs: Common Symptoms

Heel spurs are calcified tissue near the heel where the tendons in the foot attach. The main heel spur symptoms are sharp pain in the heel on rising and constant throbbing in the foot. These calcified tissues can dig into the inflamed flesh of the foot, causing pain. At first, the pain can be very sharp and will be present upon standing. As time passes, the sharp pain will become a dull aching feeling, but this can become a constant source of irritation for the patient. Heel spurs cause pain by poking at the flesh that has become very irritated and inflamed, a condition known as plantar fasciitis.

What Leads to Heel Spurs

A common trigger of heel spurs is when the the fibrous tissue between the toes and the heel of the foot named the Plantar Fascia becomes inflamed. This abnormal stress on the heel causes calcification of the soft tissue in the foot, causing plantar fasciitis. Reasons that this occurs include abnormal stress, excessive weight, age or poor foot function. When the tissue becomes more rigid, it is torn over and over by the daily use of the foot. As the tissue becomes inflamed, it results in heel spurs.

Diagnosis and Treatment for Heel Spurs

A foot x-ray is the only way to properly diagnose this condition. With an x-ray, your doctor can confirm that a heel spur has developed. Treatments include everything from simple foot elevation to relieve the pain to more extreme foot surgery to remove the spur, if your doctor feels it is necessary. Many people are able to lessen inflammation by applying gentle heat to the heel. By increasing circulation, the blood vessels dilate and the pain lessens. Many people discover that simply wearing orthotics can provide significant relief.  These are designed to correct over-pronation and add support to the arches of the foot. By removing the strain on the plantar fascia, the tissues in the foot can heal correctly. Many orthotics come with additional heel pads that act as shock absorbers for the heel which help to immediately ease the pain. Also, diathermy is a form of physical therapy that can reduce inflammation. This process utilizes an electrical current to produce heat that will ease plantar fascia stress.

How to Prevent Heel Spurs

A way to avoid heel spurs is to properly stretch the tissues in the foot and calf before any rigorous exercise. By stretching these tissues, you create more flexibility which reduces the likelihood of plantar fascia stress. It is also very important to wear shoes that fit properly and provide ample arch support and cushioning to the foot. Orthotics are a smart addition to any shoe to help eliminate any abnormal stress on the plantar fascia, which could lead to heel spurs.  Being mindful of our feet is a very important step in staying healthy.  Healthy feet are a significant component to our long-term health.

Factors that May Cause Knee Pain

Knee and lower leg pain is a common complaint among many people, and can have many different causes.  A common cause of leg and knee pain is a biomechanical disorder known as over-pronation.  This causes pain by producing an internal rotation of the lower leg and knee that can be diagnosed fairly easily by detecting a rotation of the foot originating at the ankle. A predominant sign of this is the outward curvature of the band of tissue that attaches the heel and the calf muscle known as Achilles Tendon. As this twisting becomes more and more distinct, a person with overpronation can find that they have symptoms such as frequent ankle sprains, painful arches, lower back pain, heel spurs, shin splints, and of course knee pain. Normal wear and tear to the joint can cause pain in the knees, but when excessive pronation is apparent, it causes a joint that should perform as a hinge only, to rotate. This joint is not designed to rotate, and it is this improper motion of the knee that leads to early signs of stress on the bone resulting in long-term damage and extreme knee pain.

What Else Causes Overpronation?

This condition is commonly caused by heredity and the positioning of the feet while a child is in the mother’s uterus.  It usually gets worse as a person gets older, because some bones and ligaments in the knee joints become very loose.  As the foot becomes used to the flimsiness of these tissues, the inner ankle bone will stick out significantly.  As the foot muscles accommodate this irregular position, the person will find that they have an extremely elastic and flat foot.  Some external signs of this condition can be excessive wear and tear on the inner soles of your shoes, a poor foot arch, and also Morton’s toe.  Morton’s toe is a condition where the big toe is shorter than the second toe and can cause the foot to roll inward.

How to Relieve Knee Pain With Orthotic Insoles

One of the ways to help correct this foot abnormality is by the use of orthotic shoe inserts.  These arch support inserts are built to relieve excessive pronation by giving the arch support and offering increased strength to the weak ankle joints.  They can be placed into numerous types of shoes, however one should select a shoe that has sufficient arch support and a firm midsole to start with. The shoes you use with these types of inserts will need to be deep enough to contain them.  In many cases, by adding this additional arch support you will find it will bring more relief to your aching knees than using a knee brace. These devices work on your feet in similar way that braces work to adjust your teeth. By producing a proper arch they push the ankle joint back into alignment, relieving the twisting on the knee and bringing relief to the knee joint. Determining the cause of your pain should be fairly easy and using orthotic insoles to resolve the pain is a simple answer.  Taking care of our joints is the first step to leading long, productive lives. We must pay attention to their needs can ensure us a comfortable and happy state of health for years to come.

Over-pronation: heel strike on outside is normal

Many people notice that their shoes wear out faster on the outside, in particular in the heel area of the shoe. This leads them to believe that their feet roll outwards, instead of inwards. However, nothing could be further from the truth! Our feet normally land on the outside edge first (heel strike), and as part of our normal gait, the feet roll inwards. Often, the more a person lands on the outside of their feet, the more their feet will roll inwards!

The truth is practically the opposite: wearing your shoes out on the outside indicates lateral instability during walking, and it is often accompanied by overpronation.

On the right is a sequence demonstrating a flat-footed person walking normally: notice that the heel normally strikes on the outside first, and then afterwards the feet roll inwards!

Footminders orthotics stabilize your feet. They reduce sideways movement during walking, therefore directing more energy towards forward movement.

Considering how important they are to our health, our feet are the most neglected parts of our bodies. High-fashion magazines coax people into wearing the narrowest, most ill fitting, high-heeled shoes, which can cause severe impairment and deformities on the feet. If you are concerned about ensuring proper foot health then we answer the most common questions here.

Who are podiatrists and what do they do?

Podiatrists are medical specialists who are trained to provide health care specifically to deal with problems related to our feet and biomechanical systems such as the ankles, legs and the hips. So, if you suffer from any kind of foot problems such as plantar fasciitis, Morton’s Neuroma, metatarsalgia, corns and callous formation, or bunions, a podiatrist is the expert to consult with.

What are orthotic insoles?

Orthotic insoles are specialized shoe inserts that are used to correct biomechanical imbalance in our lower body. Standard or off-the shelf orthotic insoles are designed to accommodate many foot problems for a large segment of the population at an affordable price. On the other hand, there are more expensive custom insoles that are prescribed by a trained podiatrist for a specific foot pain or ailment. For example, if you have a severe case of flat feet, the podiatrist will prescribe orthotic arch supports that will correct problems of foot pronation and rectify posture as well, besides alleviating foot arch pain. If you are actively involved in sports and regularly suffer from conditions like shin pain, hip pain or even ankle pain then the usage of sports orthotics can help alleviate these conditions in most cases. Not only do these sports insoles reduce foot pain and injury, they also prevent such conditions from manifesting again, thereby resulting in a more permanent solution.

How do shoe inserts help me?

Shoe inserts can be used to treat a variety of conditions. So, while some people may use them to alleviate foot odor problems, others can use them to help realign the bones to correct foot pronation and posture related problems. If you suffer from a mild case sore feet, it is likely that insoles purchased from a store or the Internet will do the trick. However, if the problem is specific and more serious it requires consultancy with a podiatrist, custom orthotics designed for helping your unique foot problems.

I have severe heel pain. Can orthotic insoles help?

In many cases, foot pain stems from the heel. If the heel pain is chronic then we need to consider situations such as plantar fasciitis or heel spurs. In these cases, an orthotic insole can provide arch support to eliminate the cause, as well as cushioning and comfort to the heel. Using flexible soles and orthotics can help provide a padding over the heels so that they do not face any additional damage.

Can diabetes affect my feet? Yes. People with diabetes need to get specific diabetic shoes or arch support insoles that can prevent the causes of the pain. If your foot’s blood vessels deteriorate due to diabetes, then it can cause a loss in sensation or numbness on the feet. By purchasing diabetic shoes or insoles, people with diabetic feet can prevent formation of ulcers, growths and curtail common foot problems. In addition, one also needs to follow the recommended diabetic foot care tips to protect your feet against further damage.