4 S's to Sssstop Heel Pain

Follow my 4 S’s to stop heel pain in its tracks!

These 4 simple principles to treat foot pain, fast. For more information on the most common cause of heel pain check out the Deep Dive into Plantar Fasciitis in our Doctor’s Order.

Support

You must support your arch. Even if you have no arch and your foot is flat. Even if you have a high arch, as if suspended in air.

If you are having heel pain secondary to plantar fasciitis. An orthotic or arch support will decrease the strain on the plantar fascia. Wear house slippers at home, avoid walking barefoot while still in pain.

Stretch

Stretching is a reasonable approach to early, mild to moderately painful cases of plantar fasciitis. It is not appropriate as the sole treatment for chronic plantar fasciitis.

Calf stretches and those that focus on stretching the plantar fascia specifically will be most effective. Remember that proper stretching is gentle and should not be painful. Exercises need to be done on a consistent basis to be most beneficial.

Strengthen

Exercises to strengthen the muscles on the bottom of the foot are key to long term results. This is different from stretching. These exercises should mimic the action the muscle performs while walking. Rhythmic contraction without holding for too long is recommended. Try using your barefoot and scrunching a towel with your toes. The three muscles we hope to target are: Abductor hallucis, Flexor digitorum brevis and Quadratus plantae.

Soothe

In order to relieve your pain we must calm the inflammation occurring at the plantar fascia. Start by applying ice for 10 min sessions 3-4 times a day within the first 6 weeks of pain or after exercises for best results. Topical anti-inflammatories and pain relievers can be used for massage; compounds containing magnesium, menthol, lidocaine or CBD have been shown to decrease muscle pain. Oral over the counter anti-inflammatories as well when needed, check with your doctor before taking anything.

If your symptoms have not improved over the course of 2-3 weeks, further evaluation by your podiatrist is recommended.

-Be Well, Dr. D