Heel pain, otherwise known as plantar fasciitis, is one of the most common injuries we see at the office. Plantar fasciitis can interfere with day-to-day activities like walking the dog and put a damper on your long-planned vacation. Patients generally complain of heel pain in the morning after getting out of bed or sitting for long periods. Home therapies can be effective if used in the first few weeks of symptoms. There are hundreds of treatments for heel pain advertised, but before consulting Dr. Google and Amazon, here are OUR recommendations.
Check Your Shoes Are your shoes over a year old? Are the soles worn unevenly? It may be time for a new pair of shoes. We recommend purchasing new sneakers from a reputable shoe store. We recommend Lamey Wellahan and Fleet Feet because their staff will measure your meet and recommend shoes that meet your needs.
Do Not Go Barefoot - Going barefoot, especially on hard surfaces like tile and hardwood, can worsen the condition. You have decreased arch support and poor shock absorption barefoot, and the plantar fascia becomes more inflamed. We recommend wearing slippers like Vionics or Oofos sandals in the house.
Take an anti-inflammatory -We recommend ibuprofen or Naprosyn over the counter daily for two weeks to decrease inflammation. If you cannot take an NSAID by mouth due to a history of heartburn or GI ulcers, topical Diclofenac, now available without a prescription, may be suitable. If you find yourself taking the medication for more than two weeks, it is time to make an appointment with a podiatrist.
Purchase an over-the-counter insert - Cushioned inserts found at the drug store may feel good initially, but they do not offer much support. An excellent over-the-counter insert has a deep heel cup, cushioning in the heel, and firm but not hard arch support. We recommend and carry Footsteps inserts in our doctor's store. Be sure to remove the sock liner before adding the insert to your sneaker.
Massage -Massage the heel and the calf with a foam roller or frozen water bottle for 3-4 minutes, 2-3 times per day. A professional massage therapist may help with calf tightness and any trigger points.
Rest Swimming, biking, and yoga are great alternatives to walking and running for exercise. Consider parking closer to the store or taking shorter, more frequent walks with your dog if you must walk.
Stretch, Stretch, Stretch Before getting out of bed or after sitting, stretch the Achilles tendon, ankle, and foot. Do these stretches three times per day.
Sitting on the edge of a chair with both feet on the floor, rest the outside of the right ankle on the left knee, pull back the great toe, and you should feel a stretch in the plantar fascia. Repeat on the left side.
Spell the alphabet letters with your big toe with the right foot and then the left foot.
Stand an arm's length from a wall. Place your right foot behind your left. Slowly and gently bend your left leg forward. Keep your right knee straight and your right heel on the ground. Hold the stretch for 15 to 30 seconds and release. Reverse the position of your legs, and repeat.
If you have tried these home therapies for over a month and still have pain, we can help. We have advanced treatments like shockwave, class IV laser, regenerative medicine injection therapy and the same day custom-molded orthotics to get you better faster.
If you are suffering from heel pain or have questions, Dr. Michele Kurlanski is here to help. We can evaluate your feet and recommend proper foot care and what shoes to wear. Same-day appointments are now available! Call us today at (207) 774-0028 to schedule your next appointment at our location in Scarborough, Maine!
