Heel Pain... Is a Pain!

Question: For the last couple of weeks the heels of my right foot hurts so much in the morning I can barely walk. Have you heard of an injury like this before? As the day rolls on, the pain reduces like it is warmed up but if I am on my feet, which I am most of the time, it just throbs by the end of the day. What is this? What causes it and how do you get rid of it?

Answer: What you just described appears to be an inflammation of the plantar tendon in your foot but you should seek medical attention to have it properly diagnosed. You are correct in recognizing that it does get better as you get it warmed-up. By the end of day, especially if you are wearing shoes with poor support, your feet do ache. Being on your feet on hard floors for several hours each day causes what is known as repetitive strain injury and in this case the strain is on your plantar tendon. If this condition is not treated early on with simple inexpensive methods you will deal with cortisone shots, orthotic supports or possible surgery. So, go with the cheaper, less painful, simple treatment which is to change the shoes you are wearing. Go to a sturdier, better fitting shoe that supports the arch. Make adjustments to your daily routine and fit in moments that you can sit down or, get one foot off of the floor for a few minutes throughout the day.

Find a shoe store that will look at your gait, how your foot strikes and where you drive from on your foot as you walk to get the best shoe for your foot.

To help relieve the inflammation, freeze a water bottle and roll your foot on it at night for 12 minutes at a time. Remove your foot from the cold and wait 30 to 60 minutes until you repeat the process. The rolling will massage your foot tendons and the ice will ease the inflammation. Use anti-inflammatory medication to reduce the inflammation further. Over the counter types of these will usually work in the early stages. After that you'll be considering stronger prescription medicine to make a difference. If you are consistent with your therapy you will have no issues within 7 to 10 days.

One note to consider, if you are overweight and trying to lose weight which could be causing the problems for your feet, use the bike instead of the treadmill to save the foot pounding. Ice is an amazing factor in reducing inflammation so use it faithfully. This applies also to reducing inflammation problems that may occur in your elbow from tennis, golf or other repetitive movements. God bless and keep training.

God Bless and Keep Training,
Daryl

Daryl Laws

Personal Training and Sports Performance Excellence Blog

Heel Pain... Is a Pain!