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Posts for category: Heel Pain

By Dr. Paul C. LaFata
October 02, 2014
Category: Heel Pain
Tags: Heel Pain   Footwear  

Your shoes could be causing heel painIn the right place, you may find history, science, and art come alive for you to enjoy. The Reading Public Museum has a variety of permanent and rotating exhibits packed with fossils, statues, and relics of ages past. Just be sure to plan a couple hours to wander the halls and enjoy everything the museum has to offer. Anyone suffering with heel pain may concerned about spending so long on aching feet—and rightly so! However, the solution may be simpler than you think: check your shoes.

Your shoes have an enormous impact on your lower limbs. They are supposed to support and cushion your foot structures, helping you absorb the shock and impacts your feet are subjected to daily. Your footwear is also supposed to protect your feet from foreign objects and other things that might injure you when you’re active. Unfortunately, not all shoes do this. In fact, some can actually contribute to discomfort and injuries, including heel pain.

Unsupportive shoes with insufficient padding can strain the plantar fascia band, irritating it, especially if you wear bad shoes while being active. Super flat soles and high heels in particular stress all the tissues in your lower limbs and worsen any biomechanical issues you may have. Your plantar fascia ends up overstretched and aggravated.

Sometimes changing your shoes is all it takes to find real relief and avoid chronic pain in your heel. Make sure you choose shoes that have plenty of padding through the sole, particularly under the heel. Avoid models that are completely flat—make sure your midfoot has support for your arch. How much cushioning you need here will vary with your arch type. Keep heels below two inches if you can, too. Higher than this and the strain can aggravate your arch and Achilles tendon.

Shoes are a simple solution to what can turn into a complex problem. You don’t have to suffer from painful heels. Make sure your lower limbs are sufficiently supported. Our team at West Lawn Podiatry Associates in Reading, PA, can help you fit and find footwear so you can be sure it fits correctly. If shoe changes are not enough and you continue to struggle with uncomfortable heels, we can also help you find a treatment to resolve the problem. Just call (610) 678-4581 or use our website to reach us.

Photo Credit: Dabambic via Pixabay.com

By Dr. Paul C. LaFata
August 18, 2014
Category: Heel Pain

Heel Pain Relief with StretchingRunning is a fantastic form of exercise that unites enthusiasts around the world. Hundreds of thousands of people jog on sidewalks, dirt roads, treadmills, and city streets. It’s a versatile activity, too—it costs very little get started and you don’t have to already be in shape to begin. If you’re struggling with heel pain, however, you may have a hard time enjoying this sport. Stretching for heel pain may offer you some of the relief you need, especially if your condition isn’t a chronic problem yet.

Here are a few basic stretches that may benefit your lower limbs:

  • Calf Stretches – Face a wall with one foot several inches behind the other. Keeping the back knee straight, bend the front knee and lunge forward until you feel the pull in your calf. Repeat the stretch with both knees bent.
  • Heel Drops – Stand on a stair step with your heels off the edge. Slowly lower your heels until you feel a stretch, then return to your normal position and repeat.
  • Sole Massage – Take a frozen water bottle or ball and set it on the floor. Roll it underneath your feet, massaging your sole.
  • Plantar Stretch – Sit with one foot crossed over your knee. Flex that foot and gently pull your toes back toward your shins until you feel the pull in your sole and calf.
  • Marble Pick-Ups – Place several marbles or other small objects on the ground in front of you. Sitting in a chair, carefully pick up each one with your toes and drop it in a bowl or cup.

These exercises work to relax tightened tissues that may pull on your heel bone and causing your discomfort. Stretching for heel pain may help keep your feet pain-free for daily runs and potential races alike. If you continue to struggle with foot discomfort, or you notice increasing pain as you run, contact West Lawn Podiatry Associates, the Center for Foot and Ankle Care for an appointment. Call (610) 678-4581 or use our website request form to reach us.

Photo Credit: Satit_Srihin via FreeDigitalPhotos.net


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