Now that April is here, more people are headed outdoors for exercise.
Ashtabula County Medical Center Podiatrist Michelle Dunbar, DPM, said after walking carefully in the snow and ice all winter, it can feel good to stretch your legs and get in a brisk walk or run.
Take the right first step by taking care of your heels.
“When people begin to lengthen their stride, their heel can bear the brunt of the weight. It can lead to a variety of painful conditions that hurt every time you take a step,” she said.
Other factors that also contribute to heel problems include:
- Walking or running without stretching or warming up.
- Running on hard surfaces, like concrete or asphalt.
- Running too often.
- Wearing shoes with poor support or shock absorption.
By not taking care of your heels, you can suffer pain in several different ways.
Achilles tendinitis is inflammation of the large tendon that connects your calf muscle to your heel. Symptoms include pain in the heel or pain that radiates to your calf muscle; a stiff heel (especially in the morning); a warm feeling above your heel; or sensitive skin around the tendon.
Bursitis is irritation of the fluid-filled sac that cushions the area where muscles, tendons and joints connect. It can cause pain or discomfort when moving the foot. You may also feel a warm patch around the heel, or notice a red color to the skin.
Plantar fasciitis is swelling of the band of tissue that runs along the bottom of your foot.
This foot ailment is marked by pain and stiffness on the bottom of the heel. It may ache or be accompanied by a burning sensation.
Dr. Dunbar said, “Symptoms are usually worse in the morning, when you are taking the first steps of the day. It may also hurt when you stand up to walk after sitting for awhile.”
Plantar Fasciitis can develop slowly over time, or come on suddenly after intense activity.
Bone spurs form inside joints, where two bones meet. When the bones touch and rub against each other, the motion can cause bony projections to form. There may be no pain initially, but the spurs can cause sharp pain which comes and goes as you move your foot.
Dr. Dunbar said for any heel pain, there are several common remedies you can try at home. Rest your foot as much as possible.
- Apply ice to your heel at least twice a day (for not more than 15 minutes each time).
- Take over-the-counter pain medication.
- Wear a heel cup or shoe insert to cushion your heel.
If the pain persists for more than a few days, you should see a foot specialist.
For severe heel injuries, physical therapy combined with a regimen of medication will help in most cases, Dr. Dunbar said.
She said special shoe inserts (orthotics) may be prescribed to provide better arch support and cushioning for the heel.
Other remedies include wearing a splint at night to help stretch your foot, purchasing new shoes that are more comfortable and supportive for your feet, steroid shots, or surgery
Dr. Dunbar said, “When we are suffering from heel pain, or any pain in our feet or legs, it can make life difficult. We don’t want to move more than necessary, and the pain can quickly affect our quality of life. The good news is treatment, along with simple changes to our lifestyle, can make the pain go away.”
For more information about good foot care, visit www.acmchealth.org and look in the Health Library under the Health Resources tab. Dr. Dunbar, chief of podiatry at ACMC, is a member of the Academy of Podiatric Medicine Association, the American Association of Women in Podiatry, and the American College of Foot and Ankle Surgeons. To schedule an appointment with Dr. Dunbar, call 440-997-6790.
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