Posts for category: Heel Pain
It’s tempting, isn’t it? When the weather gets nice, you just can’t help but get the urge to add on a couple extra miles to your run. With the summer breeze blowing through your hair, you want to go even faster, too—not just farther. However, a sudden increase in your training can cause an overuse injury like plantar fasciitis, and if that happens, well, you won’t be running at all! That’s because running with plantar fasciitis will only make the condition worse and prolong your recovery.
The plantar fascia is the connective tissue that runs along the bottom of your foot from your toes to your heel. When stressed it can become inflamed and painful, otherwise known as plantar fasciitis. Typically you feel a sharp stab or deep ache in your heel or arch of your foot. The pain is worse in the morning, after the tissues have contracted during your sleep. Pain tends to fade once these tissues stretch some, like during a run, but don’t be fooled—running will actually make it worse. The longer you ignore it, the more difficult it will become to treat.
So resist the temptation to increase the intensity of your workout unless you go about it gradually. A good rule of thumb is to increase mileage no more than 10% per week. Be sure to run on soft surfaces and wear shoes with good support and cushioning. Stretching before you run is a must.
If you do feel pain and discomfort in your heel or arch, treat it at the first signs of soreness. Massage the area, ice it, and don’t run! Rest is essential for recovery. If you do all of this, yet pain persists beyond three weeks, it’s time to get some help from Advanced Foot and Ankle Center Inc. Make an appointment with Dr. Raymond A. DiPretoro Jr. by calling (302) 355-0056, or visit one of our convenient locations in Wilmington, Glasgow and Newark DE.
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So you’ve got your eyes on those adorable ballet flats that are so fashionable right now, but before you purchase them, beware. Flats and heel pain are just as common as the foot problems associated with high heels. Seriously.
Because internal support in flats is often lacking, your arch can collapse and the ligaments in the bottom of your foot can over-stretch. The result? Painful plantar fasciitis. This is especially true if you have flat feet. So when you’re shopping for shoes and you just have to have those cute canvas flats, follow these couple of tricks to check for arch support. First, look inside. Does the insole appear to curve along the inside edge along the same lines as your foot? Next, pick it up and fold it in half. It should bend at the ball, where your foot naturally bends as you walk. If it doesn’t, keep shopping!
There is also a lack of interior padding in flats, and without enough cushioning, your heels can become quite painful. Your heel could absorb more impact in flats than in pumps which put more weight on the ball of your foot. The best way to nip this problem in the bud is to invest in some over-the-counter insoles. These are often made of rubber or foam and slip inside your shoe for added comfort. If you have a high arch, opt for a more rigid insole which typically delivers more arch support.
For more about flats and heel pain, or to get other helpful tips, visit Dr. Raymond A, DiPretoro Jr. at one of the Advanced Foot and Ankle Center Inc. locations in Newark, Glasgow and Wilmington DE. You can also check us out online or call (302) 355-0056 to make an appointment. We’ll help you decide on the best shoe for you, and show you other ways to keep your feet happy and healthy.
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With the warmer weather, outdoor activities are beckoning, but are you in too much pain to get out and enjoy what you love to do? Sore heels can affect you from morning until night and really disrupt your routine. The good news is, there are some simple stretches for heel pain that can help.
Try placing a phone book a couple of feet from the wall. Stand on it with your heels hanging over the edge, then slowly lean forward putting your weight against the wall with your hands. This gently stretches the plantar fascia ligaments, as well as your calf and Achilles' tendon.
Similarly, the staircase stretch involves standing on a step with your heels hanging over the edge, but this time you simply raise and lower yourself on your toes. Walking around on your tiptoes accomplishes the same thing.
Now take a seat and place a water bottle on the floor in front of you. Roll the sole of your foot over it from the ball of your foot to the heel. You can even freeze the water bottle so you’ll be icing your foot in the process!
While you’re sitting down, replace the water bottle with a mug and several pebbles scattered around it. Pick up the pebbles with your toes and place them in the mug. This takes practice, but it’s a great exercise for strengthening the muscles in the soles of your feet.
Before you even get of bed, there are stretches you can do to start your day out right. Straighten your legs in front of you and pull your toes toward you, either with your hands or a rolled towel. Alternate flexing and pointing your toes. Even a plain old foot massage can do the trick.
If the words, “Let’s go for a walk,” make you cringe because of painful heels, try these simple exercises for a pain-free day of fun.
To find out more stretches for heel pain, call Dr. Raymond A. DiPretoro Jr. at (302) 355-0056, or stop by the Glasgow, Wilmington or Newark, DE locations of Advanced Foot and Ankle Center Inc. today.
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