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Do you wake up in the morning and feel a stabbing pain in your heel with your first steps?
Does heel pain, Plantar Fasciitis, or heel spurs cause you to suffer throughout your day? You're not alone! Every day thousands of Australians suffer from heel pain. Heel Pain is the most common complaint podiatrists and orthopaedic surgeons encounter. Fortunately, there are some simple, medically proven ways to relieve heel pain and prevent the return of Plantar Fasciitis, heel spurs and aching heels.
Here you'll find all types of heel pain and heel problems explained, together with expert advice on effective, yet inexpensive remedies and exercises to help relieve heel pain.
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The most common cause of heel pain (and heel spurs) is Plantar Fasciitis. This is Latin for inflammation of Plantar Fascia.
The Plantar Fascia is the flat band of tissue under the foot that connects your heel bone to your toes. It supports the arch of your foot. Normally, the fascia is flexible and strong. However, due to factors such as abnormal stress, excessive weight, age, or poor foot function, painful stretching and micro-tearing of the Plantar Fascia occurs leading to irritation and inflammation at the attachment of the Plantar Fascia into the calcaneus (heel bone).
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There are a number of other factors that play a role with heel pain conditions. For example, heel pain is more likely to happen if you:
- suffer from over-pronation (fallen arches)
- stand or walk on hard surfaces, for longer periods
- are overweight or pregnant
- have tight calf muscles and/or Achilles tendons
No matter what type of heel problem you suffer, the pain can be debilitating and severely hamper your walking, stopping you in your daily activities. If pain is ignored and treatment is avoided, conditions that affect the heel usually worsen and can significantly impact a person's daily routines and lifestyle. Plus, the longer you leave heel pain untreated, the more difficult it will be to get rid of!
Fortunately, for 95% of heel pain sufferers there is a easy treatment solution, and fixing heel pain won't cost you the earth! Read the information on this website and within days you could be walking pain-free!
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Continuous pulling of the plantar fascia at the heel bone, eventually leads to the development of a bony growth on the heel bone (calcaneus). This is called a Heel Spur. The heel spur itself is actually not causing the pain. It is the inflamed tissue around the spur that causes pain and discomfort.
Therefore, there is no real need to have heel spurs surgically removed in the treatment of heel pain and heel spurs.
In fact many thousands of Australians walk around with heel spurs without even knowing it!
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Most people experience heel pain with their first steps in the morning, after getting out of bed. It is presented by a sharp stabbing pain at the bottom or front of the heel bone.
Heel pain usually goes away to some extent throughout the day as nerves and tissue adjust and become accustomed to the inflamed area. After periods of inactivity (e.g. sitting for a long period) heel pain will return more severely. In the morning, heel pain is often at its peak immediately after getting out of bed. During rest, the Plantar Fascia tightens and shortens. When getting up body weight is rapidly applied to the foot and the fascia must stretch and quickly lengthen, causing micro-tearing of the fascia band. Hence, the sharp heel pain with your first steps in the morning.
Most heel pain sufferers often also experience tight calf muscles and tight or tender Achilles tendons (the ligament at the back of the heel). This is why stretching exercises form such an important part of your heel pain and heel spurs treatment regime, especially first thing the morning.
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Heel pain, heel spurs and Plantar Fasciitis can be treated - in most cases - with simple, non-surgical methods. Heel pain treatment should begin by refraining from putting any additional stress on the inflamed area. Therefore, do not walk or run long distances or participate in any exercise or sports activities that have repetitive impact on the heel.
To achieve temporary, short-term relief from heel pain:
• rest, avoid prolonged activity, such as walking, running and sports
• apply ice onto the heel for about five minutes
• take anti-inflammatory medications (Ibuprofen, Nurofen etc)
However, the above methods do not provide significant long-term relief from painful heels. Podiatrists agree that for long-term pain relief and prevention you need to do two things:
• do some daily stretching exercises - see further below
• wear orthotic insoles
The most effective solution to heel pain is to treat the cause of the problem by correcting abnormal foot mechanics with orthotic insoles. Developed by podiatrists, Footlogics orthotics control over-pronation and support the arches. As a result they release the tension on the Plantar Fascia, thereby treating the cause of Plantar Fasciitis, heel pain and spurs. Plus, a soft shock-absorbing heel pad helps reduce the impact on the painful heel, providing added relief and walking comfort. Footlogics biomechanical arch supports were developed by a European podiatrist (foot specialist) and have helped many thousands of heel pain sufferers across Europe and Australia, providing an inexpensive, yet effective solution to pain and discomfort.
Interestingly, a recent Heel Pain study by the American Orthopaedic Foot and Ankle Society (AOFAS) found that by wearing orthotics, combined with a number of daily stretching and strengthening exercises, 95% of patients experienced substantial, lasting relief from their heel pain symptoms!
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Based on years of biomechanical research, Footlogics orthotics were developed by European podiatrists (foot specialists) to provide longitudinal and metatarsal support and to restore correct lower limb biomechanics. Footlogics orthotic insoles greatly reduce over-pronation, preventing foot strain and injury and providing excellent walking comfort. They are the ideal footbed for the relief and prevention of heel pain, heel spurs and Plantar Fasciitis.
Footlogics orthotics..
- come in a range of sizes for both men and women
- are available in different models to suit various types of shoes
- are odour-free and can be hand-washed
- are 'self-moulding' - i.e. they adapt to your footshape, after a few weeks of wearing
You can purchase Footlogics products from the our secure on-line shop using a credit card, debit card, Paypal or EFT or by calling us on 1300 788 119. Footlogics is also available from selected pharmacies and shoe stores across Australia.
Priced from only $32.95 per pair, you won't find a better value orthotic anywhere in Australia. Plus, we don't charge you for postage and handling. Your orthotics will arrive between 2-3 working days.
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The major cause of heel pain and plantar fasciitis is poor foot function, as a result of over-pronation. Over-pronation is the flattening of the arches and rolling inward of the foot and ankle. This causes the plantar fascia band under the foot to overly stretch.
The most effective solution to heel pain is to treat the cause of the problem, by correcting over-pronation.
Developed by a podiatrist, Footlogics orthotics control over-pronation and support the arches. As a result they release the tension on the Plantar Fascia, thereby treating the cause of Plantar Fasciitis, heel pain and spurs.
Plus, a soft shock-absorbing heel pad helps reduce the impact on the painful heel, providing added relief and walking comfort. In addition, Footlogics orthotics ensure your weight is more evenly distributed over the foot, taking pressure of sore spots - especially in the heel.
Footlogics orthotics have helped many thousands of heel pain sufferers across Europe and Australia, helping them to walk pain-free and get on with their lives.
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Recent studies from Europe and America have shown that by doing a few simple exercises every morning (and during the day) combined with wearing orthotics will help relieve heel pain and Plantar Fasciitis.
IMPORTANT: The stretching exercises below should create a pulling feeling only, they should never cause any pain. Therefore, please be careful when doing these exercises - don't overdo it!
After sleeping or resting your Plantar Fascia tighten and shorten. Hence the sharp pain with your first steps out of bed in the morning. The exercise below helps make the Plantar Fascia supple and flexible. You can do this exercise any time of the day, even when you're watching TV or reading a book.
Get a golf ball, tennis ball, rolling pin or empty beer bottle. While seated roll the ball with the arch of the foot back and forth from your heel to the toes. If this feels okay and doesn't hurt you can take it further by doing this exercise while you are standing up, making the exercise a lot stronger. Keep doing this for about 4 minutes.
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Sit on the ground or on your bed and and place a rolled up towel around the toes. Holding the towel at both ends, pull the towel towards you while keeping your leg straight. Hold this position for 20 seconds. Repeat 4 times. You can make this exercise stronger by pulling harder. You should feel a strong stretch under the foot and also at the back of the heel and in your calf muscles.
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Tight calf muscles are a major contributing factor to Plantar Fasciits and heel pain. Keeping your calves flexible will greatly reduce the tension in the Plantar Fascia, thereby preventing the occurrence of Plantar Fasciitis.
Stand up and place your hands against the wall at about eye level. Put one leg about a step behind your other leg, so that one leg is straight and the other one bent. Keep the heel of the straight leg on the floor and lean forward. You should feel a strong pull in the calves. Hold this position for about 20 seconds and repeat 4 times.
You can do this exercise during day, say 2 or 3 times a day and importantly before any sports, running or walking.
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Tight achilles tendons may also contribute to heel pain and Plantar Fasciits. Stand on a step as shown below and slowly lower your heels over the edge of the step until you feel a strong pull at the back of the heels and in the calves. Hold this position for 20 seconds and bring your heels back up to the level of the step. Repeat this exercises 4 times. WARNING: this exercise can be very strong so please be careful and don't overdo it!
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Heel pain is a symptom, not a disease. In other words, heel pain is a warning sign that a child has a condition that deserves attention. Heel pain problems in children are often associated with the following symptoms:
- Pain in the back or bottom of the heel
- Limping
- Walking on toes
- Difficulty participating in usual activities or sports
Typically, the child will complain of pain in one or both heels during or after walking, running and sports. The pain is localised at the point of the heel where the tendo-achilles is attached to the calcaneus (heel bone). The area is tender to touch at that site. Walking on the toes will help relieve the pain.
The most common cause of pediatric heel pain is a condition called calcaneal apophysitis, usually affecting 8 to 14-year olds. Sometimes pediatric heel pain may be a sign of other problems, and may occur at a younger age.
Heel pain is so common in children because of the very nature of their growing feet. In children, the heel bone (the calcaneus) is not yet fully developed until age 14 or older. Until then, new bone is forming at the growth plate (the apophysis), a weak area located at the back of the heel. Repetitive stress on the growth plate (due to walking, running and sports) causes inflammation in the heel area.
This condition is called Calcaneal apophysitis (also known as Sever's Disease) and is the most common cause of heel pain in children. This condition usually causes pain and tenderness in the back and bottom of the heel when walking, and the heel is painful when touched. It can occur in one or both feet.
Because the heel's growth plate is sensitive to repeated running and pounding on hard surfaces, pediatric heel pain often reflects high activity. Children and adolescents involved in football, soccer, running, or basketball are especially vulnerable.
Over-pronation (fallen arches and rolling inwards of the feet) will increase the stress on the the growth plate and is therefore a major contributing factor to heel pain in children.
Pediatric heel pain differs from the most common form of heel pain experienced by adults (Plantar Fasciitis) in the way pain occurs. Plantar Fasciitis pain (in adults) is worse when getting out of bed in the morning or after sitting for long periods, and then it subsides after walking around for a while. Pediatric heel pain usually doesn't improve in this manner. In fact, walking around typically makes the pain worse.
Depending on the diagnosis and the severity of the pain, there are a number of treatment options, including:
- Rest, reduce activity. The child should reduce or stop any activity that causes pain.
- Medications. Anti-inflammatory drugs, such as ibuprofen, help reduce pain and inflammation.
- Stretching exercises often help reduce the stress on the fascia
- Orthotic insoles. Footlogics Children's Orthotics will help support the foot properly and prevent over-pronation, the main cause of pediatric heel pain.
If pain persist, you should consult a Podiatrist.
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Achilles Tendonitis is Latin for 'inflammation of the Achilles Tendon'. The Achilles Tendon is the longest tendon in the body, connecting the calf muscles to the heel bone behind the ankle joint. When the calf muscles contract, they pull on the Achilles Tendon, causing your foot to point down and helping you rise on your toes.
Achilles pain occurs just above the back of the heel and often sufferers also experience tightness in the calf muscles. The Achilles Tendon in this area may be noticeably thickened and tender to the touch. Pain is present with walking, especially when pushing off on the toes.
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Persistent strain on the Achilles tendons causes irritation and inflammation. In severe cases this strain may even cause the tendon to rupture! Chronic overuse (particularly in runners) may contribute to changes in the Achilles tendon as well, leading to degeneration and thickening of the tendon. Tight calf muscles also contribute to Achilles Tendonitis (or Tendinopathy). As we age, our tendons can degenerate. Degeneration means that wear and tear occurs in the tendon over time and leading to weakness in the fibres of the tendon. However, the most common cause of this condition is over-pronation. As the feet roll inwards excessively, the lower leg is forced to rotate internally, putting a shearing force on the calf muscles. The calf muscles are connected to the Achilles tendon and with the Achilles being the 'weakest link in the chain' the Achilles tendon is being over-stretched, resulting in irritation and inflammation.
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Footlogics orthotics help prevent over-pronation. By wearing orthotics the strain on the Achilles will be greatly reduced, giving the tendons a chance to heal. Plus, the orthotic will prevent the situation to worsen, thereby reducing the risk of a tendon rupture. Apart from orthotic insoles, to help prevent Achilles Tendonitis/ Tendinopathy it is also highly recommended to gently stretch your Achilles tendons and calf muscles before taking part in any physical activities, like running or sports. Perform stretching exercises slowly and gently, stretching to the point at which you feel a noticeable pull, but not pain. Click here to view recommended stretching exercises.
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Most of us suffer from over-pronation or fallen arches. This is a major contributing cause of heel pain, heel spurs and Plantar Fasciitis.
Some people have flat feet. The true 'flat foot' is very rare. In fact, less than 5% of the population have completely flat feet with no arch present whatsoever.
The majority of us have a normal arch (or somewhat low arch) and only 5-10% have a high arch!
However, most people with a 'normal- to-low' arch actually suffer from 'over-pronation' during walking, running and standing. This means the foot may appear normal and a clear arch is present under the foot, especially when sitting down...
This siutation changes with weight bearing; with every step we take the arches collapse and the ankles roll inwards. This is called over-pronation. Pronation itself is not wrong as we need to pronate and supinate as part of our gait. Pronation (rolling in) acts as a shock absorbing process and supination (rolling out) helps to propel our feet forward.
Over-pronation occurs when we pronate too deep and for too long, not giving the foot a chance to 'recover' and supinate.
Therefore, over-pronation hampers our natural walking pattern, causing an imbalance and leading to wear and tear in other parts of the body, with every step we take!
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Whether you have a true flat foot or have a normal arch but suffer from over-pronation (like 70% of the population) in both cases your poor walking pattern may contribute to a range of different complaints, including heel pain, heel spurs and Plantar Fasciits. Poor aligment of the feet can also contribute to common conditions such as knee pain, aching legs or low back pain.
Over-pronation has different causes. Obesity, pregnancy, age or repetitive pounding on a hard surface can weaken the arch leading to over-pronation. Over-pronation is also very common with athletes, especially runners and most of them nowadays use orthotics inside their shoes.
The most effective treatment solution for over-pronation is to wear an orthotic shoe insert. Footlogics orthotics correct over-pronation, thereby providing natural, lasting pain relief to many aches and pains.
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In recent years a number of studies have been undertaken to measure the effectiveness of orthotic insoles in patients presenting with heel pain, heel spurs and/or Plantar Fasciitis. Below are extracts from a 3 of these studies...
The American Orthopaedic Foot and Ankle Society (AOFAS) announced today the results of a two-year prospective randomized national study on the treatment of heel pain. The study found inexpensive off-the-shelf shoe inserts to be more effective than plastic custom arch supports in the initial treatment of heel pain (plantar fasciitis). Potentially, this finding could save more than $200 million in health care costs annually.
Heel pain affects over two million Americans annually and is the most common foot problem seen in medical practice. Non-operative care for heel pain provides satisfactory treatment for 90 percent of patients. However, research has not established which initial non-operative care is best. The current study, involving 15 orthopaedic foot and ankle centers, was designed to answer this question.
The investigation, conducted by the AOFAS Heel Pain Study Group, looked at the effectiveness of stretching exercises and orthotic devices in the treatment of heel pain. The researchers examined 236 patients who had no previous treatment for their heel pain and no serious medical problems.
The patients were divided (randomized prospectively) among five treatment groups. One group did only Achilles tendon and plantar fascia stretching exercises. (The plantar fascia is the band of tissue that stretches from the ball of the foot to the heel.) The other four groups used an off-the-shelf orthotic shoe insert along with the stretching exercises. All of the patients were examined by an orthopaedic foot and ankle specialist and asked to fill out an activity and symptom questionnaire. They returned after eight weeks of treatment for a repeat examination and questionnaire.
Seventy-two percent of those who did only Achilles tendon and plantar fascia stretching improved. Ninety-five percent of those who used orthotic insoles improved.
The study clearly demonstrates that a stretching program plus an inexpensive pharmacy-bought orthotic insole is the best and most cost effective treatment for heel pain," said Glenn Pfeffer, M.D., San Francisco, Chairman of the AOFAS Heel Pain Study Group. "These findings will allow patients and the health care system to save hundreds of millions of dollars each year by avoiding the unnecessary prescription of a rigid custom arch support for the initial treatment of heel pain."
Journal of Orthopaedic & Sports Physical Therapy, Official Publication of the Orthopaedic and Sports Physical Therapy Sections of the American Physical Therapy Association
The Impact of Foot Orthotics on Pain and Disability for Individuals With Plantar Fasciitis
CONCLUSION:
Semirigid foot orthotics may significantly reduce pain experienced during walking, and may reduce more global measures of pain and disability for patients with chronic plantar fasciitis. Our results were obtained within a relatively short period of time for subjects who had experienced chronic symptoms associated with plantar fasciitis, and who had used multiple interventions before using the semirigid foot orthotics provided during the study. Semirigid foot orthotics similar to the ones used in this study may be a cost-effective intervention for plantar fasciitis considering the limited number of clinic visits required to fabricate and adjust the orthotics.
The Short Term Treatment of Plantar Fasciitis Using Simple “off the shelf “ Foot Orthoses.
Department of Podiatry, Curtin University, Kent Street, Bentley, Perth Western Australia .
Conclusions:
Simple off the shelf orthotics do have a significant effect on plantar fascia symptoms in this patient group. This finding supports the current literature.
The results suggest that clinical measures of the foot have little or no value as predictors of the level of plantar fasciitis thickness, level of pain, disability or reduced activity seen in the patient. The navicular drop technique is a reliable foot posture evaluation. However, it would appear to have no correlation with any of the variables measured. Flatter feet do not seem to produce thicker plantar fascia, have more pain, cause greater disability or reduce activity. The only factor that seems to be correlated to plantar fascia thickness is the increase in BMI and patient's weight.
Read more about treatment of sore heels and plantar fasciitis on the Footlogics New Zealand website.
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