Heel Pain

!±8± Heel Pain

Anyone undergoing pain in the heel should seek advice from his or her healthcare provider in order to get a definitive diagnosis. Heel pain can be caused by many contributing factors and should be diagnosed by a healthcare professional. In making a definitive diagnosis, x-rays will be needed. Once the diagnosis is made and the causative factors identified, treatment can be started.

Some of the most common causes of heel pain are, plantar fasciitis, heel spurs, infection, tumor, cyst, and fracture or stress factor. The plantar fascia is a very dense connective tissue that stretches from the heel bone (calcaneous) to the heads of the metatarsal bones.

Most often heel pain will be attributed to either plantar fasciitis or a heel spur. The heel spur may be a result of the plantar fasciitis. Other causes of heel spurs are, constant trauma to the heel, where the individual engages in a sport that constantly applies a pounding to the heels. Occupation, where excessive walking or standing all day on a hard surface can contribute to the forming of a heel spur. An individual's walking posture and the shoes they wear are very important as well. As we age there is a tendency for the heel pad to atrophy and there is less protection for the heel bone and the stresses it undergoes.

All of the above causes can be classified as biomechanical because of the stresses placed on the feet. To treat the actual cause, it must be identified and eliminated entirely if at all possible, or if that is not feasible, it should be partly eliminated. If the individual is a professional athlete, or say a postal worker, they must use the proper shoes. Where a heel spur is shown on x-ray, the patient should use a heel pad insert specifically designed for those with heel spurs. These are pads with a cutout in the center that allows the pressure to be taken off the area of the heel spur.

If there is a weakness in the longitudinal arch, the patient may need a custom orthotic support. When the longitudinal arch is weak the patient may try taping for a week or two before seeking an orthotic from their healthcare provider. For taping use an ace bandage, and apply in a figure eight configuration around the arch. The patient should also try exercises to strengthen the feet. A simple exercise such as bringing the body up and down on the toes for 2 to 3 minutes several times a day can be very effective. The patient can also use tubing that is easily obtainable. Place the center of tubing around the front of the foot (metatarsals) and hold both ends by winding around each hand. Pull tubing and then push the foot down and back. Repeat for 2-3 minutes, several times daily. This will stretch the plantar fascia. The patient can also use a golf ball under the foot and just roll the ball back and forth and all around. This is an easy exercise that can be performed while reading or even watching television.

When there is pain, swelling and inflammation present, the patient can help reduce the pain, swelling and inflammation by taking the following measures. Use a pan large enough to accommodate the foot. Fill 3/4 full with cool water. Add a 1/2 cup of white vinegar. Soak the foot for 20-30 minutes. After the soak, rub in a good analgesic gel. Biofreeze® is such an analgesic gel.

To learn more about Biofreeze®, go to: www.doctorsexercise.com and check under products. This procedure can be used 3-4 times daily.

Following the above procedures can greatly eliminate foot pains. If the pain still persists, a visit to your healthcare provider is highly recommended.

Heel Pain

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Easing Sore Muscles

!±8± Easing Sore Muscles

Late spring is the season when we come out of the winter cocoon and dive in to outdoor activities again. This includes fun sports like tennis and golf. And it also includes the fun household jobs such as lawn mowing, weeding, mulching, and gardening.

And along with the re-awakening of these outdoor activities comes the re-awakening of muscles long dormant. Even if you exercise regularly over the winter, there are activities that use specific muscle groups that only come into play when doing them. I know first hand as I weeded and gardened over the last two weeks and some of my inner thigh muscles made their presence known in a very loud way!

Have the yard or house projects left you with sore muscles? Try these SORE MUSCLE TIPS...

#1: Start with ice. The cold slows the blood flow and helps counter painful inflammation. After exercising or working on a project, apply ice for 20 minutes, every 2 hours if severe. Compression, rest and elevation will also help with the anti-inflammation process. Note: this is the same process for an acute injury!

#2: Pull out the remedies, creams and salts. Address the symptoms on all levels by using creams such as Biofreeze or China Gel for lowering inflammation and providing an initial analgesic effect; use homeopathic arnica to work on the joints and deep muscle healing; and use Epsom salts to relax the muscles and pull out the toxins (follow the bath by a big glass of H20).

#3: After the acute period, usually a day or two following the big project, switch from ice to heat. At this point the inflammation should be down and heat will increase the blood flow to the areas bringing healing through the oxygen and blood. Use as needed or every few hours for 20-30 minutes if severe. Moist heat (packs with grains that when heated naturally create moisture) work best because the heat penetrates more deeply into the tissues than dry heat.

#4: Roll out the aches and pains with tennis balls in a sock or foam rollers. These act a bit like a DIY massage by creating compression release. Initially as you roll your body parts across these surfaces, you will feel discomfort as the muscles will be tight. But the more you use the tools, the more accustomed your body will be as the muscles relax, release and become healthier. If you hit a painful spot, stop on that point, try relaxing into it and breathe.

#5: Stretch. This does not have to be an hour of yoga or a professional routine but if you used your muscles, they will be happier if you take a small amount of time to stretch them back to their normal resting length. Remember, something is better than nothing. Five to ten minutes will go a long way, especially if you do it regularly.

#6: Get the professional touch. If you try all your home care techniques and you are still having problems or you left the situation too long and triggered a muscles spasm, now is the time to get professional assistance. Find a good deep tissue massage therapist and have the knots worked out. Often one session will be enough to downgrade the crisis mode then you can follow-up with more self-care.

Take self-care action by following these measures and you will not only reduce your muscles soreness, you will improve your muscular health, allowing you to continue enjoying those outdoor activities.

Easing Sore Muscles

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