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Heel and Arch Pain

There is a tough band of rubbery tissue called the plantar fascia that extends from the heel to the ball of the foot. Without good heel and arch support, the foot tends to pronate, or roll inwards, stretching the plantar fascia until it eventually becomes inflamed. This is called plantar fasciitis , the most common cause of heel and arch pain. The recommendations below can help relieve plantar fasciitis for most people.

Recommendations for Relief

Improve your level of arch support and heel stability.

• Wear shoes that fit well. Shoes should be rigid on the sides of the heel to ensure support. "Tie or lace" shoes (when tied snuggly) often provide better support and stability. A good fit may require both feet to be measured when standing at the mid to the end of the day to see how the shoes fit when the foot is most swollen.
• Wear a strong foot support to support the arch and stabilize the foot. Wear arch straps to help decrease the pain that your are experiencing. The Doctors may recommend a custom made orthotics to stabilize and support your feet.
• Minimize the time you walk barefoot or without support.

Reduce inflammation to accelerate healing and relieve pain

• Use the prescribed non-steroidal anti-inflammatory (NSAID) as directed by your physician. Some of these medications including Ibuprofen (e.g. Advil, Motrin), and naproxen sodium (Aleve). These medications can help relieve inflammation and discomfort. If you have any gastric ulcers or stomach problems, please tell your physician.

Lose Weight

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Stretching and Icing Instructions

Towel Stretch

• For the towel stretch, you will need to hold the end of the towel in each hand and wrap it around your foot.
• In a sitting position, with your legs extended (out), pull back on the towel. This will cause your foot to flex.
• Hold for 10 seconds and then relax.
• Repeat 3-4 times.

   

Runner’s Stretch

• Stand an arm’s length away from the wall and place both hands on the wall.
• Extend one leg back and lean into the wall. Keep heel planted on the floor. You should feel a stretch in your calf muscle.
• Hold the stretch for 10 seconds and relax.
• Repeat 3-4 times.

Plantar Fascia Ball Stretch

• Place a tennis ball in between the arch of your foot and the floor.
• Roll your foot back and forth on the ball for 20 minutes.
• Repeat a couple times during the day.

Icing and Plantar Fascia Stretches

• You will need a frozen water bottle and a towel.
• Place the water bottle in between the arch of your foot and the floor. If it is too cold for you wrap a towel around the water bottle.
• Roll your foot back and forth on the water bottle for 20 minutes.
• If you don’t want to use a water bottle, you can use an ice pack wrapped in a towel.

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Welcome

Welcome to Practice Name, a podiatry practice serving City, State, and the surrounding communities. Dr. Doctor Name offers expert podiatric services.

Podiatrists are doctors trained to treat conditions of the foot, ankle, and lower leg.

We are committed to patient education, and we hope you will consult the pages available from the left-side navigation bar to find out about our practice and other podiatry resources. Please call us with any questions.