One of the best ways of learning how to avoid heel pain and plantar fasciitis is to first understand something about the injuries.

Heel pain is a common condition in which too much weight on the heel can cause extreme discomfort. It is by far the most common foot problem, with thousands of people suffering from this condition each day.

Plantar Fasciitis can be defined as a dull and intolerable ache in the lower part of the leg and foot, due to the injury of the plantar fascia. If you notice an excruciating, stabbing pain in your heel as you first get out of bed in the morning, you might be suffering from plantar fasciitis, and you need to see a podiatrist to get it examined.

How to Avoid Heel Pain - Causes

There are various reasons why we have heel pain. The most common reasons include:

• Shoes that don't provide support
• Constant stress caused by running, sports and other physical activity
• Flat feet
• Bone spurs
• High-heeled shoes
• The way you walk
• Too much stress on the plantar fascia

Remember, one of the most complicated forms of heel pain is plantar fasciitis, and that needs to be taken care of quickly before further damage is caused to your foot.

Plantar Fasciitis Symptoms

Plantar fasciitis pain is normally felt on the bottom of the heel. The heel pain is more intensive when you get up in the morning to start your day. The pain often disappears and then comes back after any inactivity, or following extended rest.

What you should also know about plantar fasciitis is that it usually gets much worse over time. The longer you allow the pain to go untreated, the more complications you can have later.

How to Avoid Heel Pain - Treatment

• Walking Cast - This allows limited movement in the heel, but still allows you to put weight on your foot.
• Special Shoes - Sometimes, heel pain caused by plantar fasciitis can be alleviated by using special shoes with added support.
• Anti-Inflammatory - Ibuprofen and other NSAIDs can help reduce swelling.
• Ice - Ice helps to reduce swelling, and combined with rest and elevation of your heel, it offers First Aid for immediate pain.
• Stretching - There are many stretching exercises that are designed for heel pain.
• Strengthening - You can use weight resistant exercises to help strengthen the damaged heel once it starts to get better. Caution should be used when performing these exercises and you should only do them with the permission of a doctor.
• Taping - Taping allows you to continue to do light exercises if the heel condition isn't that severe.
• Surgery - The final treatment suggestion is surgery. Your podiatrist will discuss the best options available, and will only suggest surgery if it is absolutely necessary.

If you want to know how to avoid heel pain, or treat plantar fasciitis, you should see your podiatrist. The only way to know what you should do is to have a professional check it out first.

The best way on heel pain is to follow the tips in this article. However, if your heel pain persists, and you should see a podiatrist, and if you're in the Scottsdale, AZ area, you should visit InMotion Foot and Ankle Specialists with Dr. Bruce Werber, DPM. Call 480-948-2111 to get relief today!

Researchers investigated the effects of foot orthoses and heel inserts on plantar pressures in older adults with plantar heel pain. Thirty-six adults aged over 65 years with plantar heel pain participated in the study. Using the in-shoe Pedar system, plantar pressure data were recorded while participants walked along an 8 meter walkway wearing a standardized shoe and four different shoe inserts. The shoe inserts consisted of a silicon heel cup, a soft foam heel pad, a heel lift, and a prefabricated foot orthosis. The greatest reduction was achieved by the prefabricated foot orthosis, which provided a fivefold reduction compared to the next most effective insert. The contoured nature of the prefabricated foot orthosis allowed for an increase in midfoot contact area, resulting in a greater redistribution of force. The prefabricated foot orthosis was also the only shoe insert that did not increase forefoot pressure.

InMotion Foot & Ankle Specialists has been using prefabricated foot orthosis as a standard method of alleviating heel pain on a patients initial presentation, with excellent results over the last five years. It is very cost effective and we have found only a small precentage of patients actually need custom orthotics.