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HOW HEEL PAIN DEVELOPS
If your foot pronates too much, the ankle rolls too far downward and inward with each step. This can cause the arch to collapse and muscles and supporting structures to over-stretch and lengthen. The ligaments running from the heel to the toes become strained, often leading to inflammation along the bottom of the foot. This inflammation and heel pain is known as plantar fasciitis. In response, the bone may also develop a bony growth (heel spur), right in the center of the heel. This too causes heel pain and can prevent an individual from walking with ease.
CAUSES OF FOOT HEEL PAIN
Injury, disease, and excess weight are among the possible culprits, but it’s probable that your heel pain has developed from poor biomechanics.
You’re not alone, however. A majority of the American population experiences misalignment due to over-pronation. Over-pronation can become even more excessive when you wear unsupportive shoes and walk on hard, unnatural surfaces.
VIONIC SHOES SUPPORT
NATURAL ALIGNMENT
A trial period of 12 weeks (targeting 150 heel-pain sufferers age 50+) showed that patients wearing Vionic contoured sandals were 68% more likely to report improvement in symptoms compared to those wearing flat flip flops. Results also showed that the contoured sandal provided similar relief to best-selling Vionic orthotic insoles in alleviating heel pain.
TREATMENT FOR HEEL PAIN
There are several ways in which you can treat foot and heel pain at home or without resorting to surgery. Discuss these with your physician first to determine the best course of action for you.
1. STRETCH REGULARLY
Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs. Learn effective stretches here.
2. ICE AND REST
After mild stretching, use a frozen water bottle to roll under the arch of your foot for 10-20 minutes or apply a cold pack to the bottom of your heel. It may be possible to make an active recovery by wearing Orthaheel Technology to keep your feet naturally aligned, therefore reducing strain on the plantar fascia, while moving throughout your day.
3. PRESERVE YOUR ARCH WITH EXERCISES
While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape).
4. BREAK THE CYCLE WITH SUPPORTIVE FOOTWEAR
Whether you are shopping for women’s shoes or men’s shoes, it may also be possible to make a more active recovery with the assistance of orthopedic shoes or orthotic insoles (shoe inserts). These comfortable shoes are specifically designed to help mitigate the symptoms of heel pain. A groundbreaking study shows Vionic sandals effectively alleviate heel pain.*
5. MEDICATION
Anti-inflammatory drugs (NSAIDs) are helpful in reducing pain and inflammation. Prior to taking any medication, consult your physician.
6. PRESERVE YOUR ARCH WITH EXERCISES
For more serious cases of heel pain, your podiatrist may recommend physical therapy, injection therapy, night splints and orthotic devices. In the most extreme cases, surgery may be an option.
