The Most Effective Heel Pain Relief

The exercises described below are recommended by Podiatrists and physiotherapists and should be combined with the use of custom made or over-the-counter orthotic insoles for the relief of heel pain as a result of plantar fasciitis.

IMPORTANT: These stretching exercises should not cause pain, but rather a pulling or stretching feeling along the bottom of the foot. It is recommended you attempt to do each exercise 2 or 3 times throughout the day.

Heel Pain Exercises: Before getting out of Bed

Plantar Fasciitis causes many people to experience intense heel and arch pain in the morning when taking their first steps after getting out of bed. This pain comes from the tightening of the plantar fascia that occurs during sleep. Stretching or massaging the plantar fascia before standing up will help reduce heel pain.

• 1) Before sitting up, Stretch your foot by flexing it up and down 10 times.
• 2) While seated, roll a rolling pin or tennis ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.

After these exercises, put on your shoes (with orthotics inside them) or wear supportive sandals. Do not start the day walking barefoot on hard floors or tiles or your heel pain will return.

Heel Pain Relief Exercises: During the Day

Calf Stretch

Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
 Hold the stretch for 15 to 20 seconds. Repeat 4 times.

Achilles Tendon Stretch

Stand on a step as shown. Slowly let your heels down over the edge of the step as you relax your calf muscles. Hold the stretch for about 15 to 20 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 4 times.

Hamstring Stretch

Extend one leg in front of you with the foot flexed. Bend your other knee and lean back slightly. Your pelvis should be tilted forward. Keep your upper body upright as you hold the stretch for 10-20 seconds, then switch sides. You should feel the stretch up the back of your extended leg (all the way up your calf and thigh).

Marble Lifts

Place marbles on the floor next to a cup, as shown. Using your toes, try to lift the marbles up from the floor and deposit them in the cup. Repeat 15 times.

Towel Stretch

Grab a rolled towel at both ends, holding it under the ball of your foot. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 20 seconds. Repeat 4 times.

At Simply Feet, we specialize in the assessment and evaluation of problems associated with Plantar Fasciitis. Call us today to schedule a Free Evaluation (520) 696•3338

Two main factors come into play when buying shoes. First, what type of feet do you have (Size, arch type, challenging fit, etc.)? Second, What are you going to use the shoes for?

Shoe size is your first challenge.  Most shoe stores have Brannock devices that are used to figure the length and width of each foot.  Included in the size are the socks you wear with the shoes.  Bring a pair of socks to the shoe store.  Most poeple’s feet differ a bit so go with the bigger of the two foot measurements.

Shoe brands also differ with shapes and fits.  Try multiple pairs to find a pair that comfort your feet.  Shoe brands in the same size may be as different as half a size. Don;t believe the box size!

Shoes are made with different shapes or “lasts” (Definition: The shape of the shoe. A straight last shoe is symmetrical relative to the middle of the toe.). Depending on your foot’s anatomical shape and your arch type, this can be the “Ahh” or the “Ouch” factor in a shoe’s fit. The two main “lasts” shoe companies use are straight or curved. “Straight lasts” are great for flat-rigid, flat-flexible or flat-fleshy feet.

There is no unnecessary support digging into your arch area. “Strait last” are also used for people who need arch supports or custom orthotics.  Shoes with a “curved last” hug the arch area.  If you have a medium to high arch this might help support your foot better.  Your local pedorthist, such as ourselves,  can evaluate your feet for a great fit.

Choosing the right shoes depends on the activity you will be using it for.  Athletic, casual, therapeutic, are some of the big categories.  Running shoes are usually light-weight, offer good cushioning and “breathable.” Again, depending on the brand, some brands have extra support to control your feet against doing the movements that cause your feet to ache and tire after your activities.  Price ranges are $40 – $250.

Walking shoes are usually a bit more heavy duty.  They consist of leather uppers and stiffer, less cushioned out-soles.  Walking shoes are commonly called casual shoes.  Walking shoes keep you comfortable for long periods of standing or walking.  prices range from $20 – $100. Note: A better built shoe with extra cushioning does cost more.

Therapeutic shoes come in many styles from athletic to dress.  In order to achieve comfort, the shoes use better materials or have shapes that accommodate arch supports, orthotics, braces, or feet that are hard to fit.  Some therapeutic shoes will have stretchy uppers or the inside lining that touches your foot with light, self-molding material that helps reduce pressure points or areas of friction.  They almost always cove your toes and have lace or velcro enclosures.  Prices for premade therapeutic shoes may range from $60-$250. Custom therapeutic shoes can start at $300 and go as high as $800 and sometimes higher for serious foot-fitting issues.

Specialty shoes depend on the sport or activity.  Some sports such as hiking, tennis, or fitness have shoes that are specific to the sport.  these shoes can be found at the same place you buy your sports equipment from.  If not, an internet search can find a nearby store for your needs.  Or you can always call us and we will gladly point you n the right direction (520)399-1365.

If your sport is extremely specialized, such as dancing, you may need to special order from a local store or on the internet.  If you ever get a shoe that is as close to perfect as possible, but still isn’t the best, try a shoe repair store to stretch or adjust your shoes for an even better fit.

These are just some beginning tips for finding a better fit and a better shoe.  It is my hope that i have been able to answer some lingering questions about shoe selection and fit.

One last thought: If you have shoes sitting around your closet that you haven’t used in a long time, you may to consider donating them.  The Whit Elephant in Green Valley can always use shoes that still have use left in them

People ask if there are any secrets to enjoying your “golden years.” The secrets are mostly a great attitude, sensible decisions, understanding what changes your body goes through as you age and what limitations you may have occurred because of your younger lifestyle.

Our bodies were made to move. Have you heard that saying “use it or lose it?” It’s all too true. Without activity to keep your body physically strong and limber you can stiffen up. Joints can accumulate arthritic conditions and muscles can become tight. You also may build up fat and lose muscle if you let yourself go too long without some healthy movement. The beautiful thing about Green Valley is there are a ton of places to exercise and enjoy yourself without even knowing that you’re giving yourself a workout.

Do what you enjoy for starters. Three times a week take a 30 minute walk, hike, enjoy nature or play a few rounds of golf. Locally there are tennis and racquetball courts and swimming pools. Local physical fitness trainers can create a workout regimen that is just right for you.

Our bodies were not designed to lift loads over and over again to build muscle, or to run miles every day. You may look great but, over the years, you could wear out your body in a way that is beyond repair.

Originally being hunter/gatherers, we are designed to be walkers and sprint for short distances. Swimming and walking are some of the best forms of low stress muscle toning and fat burning activities. These exercises can also strengthen your heart and lungs and even lower cholesterol.

As we age, our joints sometimes do not work in tandem with all the connective tissues that hold them together. Ligaments and collagen fibers lose elasticity and strength. And, as we age, or alignment changes as well. They may have changed from a simple or serious injury when you were younger such as a car accident or falling off a swing or bike.

Every body changes with age. It can start at your foundation. Like being right or left-handed, sometimes you favor one side of your body more than the other. If one arch in the foot tends to be ahead in the race of breaking down, they can make one ankle fall a little more inward. This in turn can cause your leg to internally rotate, which can cause Shin, calf muscle problems and knee pain.

If one ankle is more fallen than the other, chances are that it will drop down one side of your hip and can affect your lower back. You may have developed a little lower back pain or discomfort if you walk or stand too long. In worse situations, you may have developed something more serious like bulging or herniated discs creating a lot of damage to the nerves.

The bottom line is that your feet have a lot to do with how you feel. There is a popular saying, “if your feet, you hurt all over.” We walk on flat, hard surfaces, and there is little support in your shoes – it’s mostly just cushion. Sometimes you may just need to fill the gap between your arches in your shoes. There are a range of over the counter supports at local stores were specials can evaluate and help identify the problems. He or she can then make custom orthotics or part arches in your shoes. These people take special training and are called certified Pedorthists.

Properly supporting your foundation can start a realignment process that can help take away pain from your feet, ankles, knees, hips, back, shoulders and even your neck. As we age we lose balance and start to slouch forward. Custom orthotics improve balance and stability and help improve posture. With these, you can go out, exercise and be comfortable at the same time, all while preventing further injury.

There is a big range of doctors and medical professionals who will work together to help you get better and stay better.

After realigning your foundation, a good chiropractor can help to adjust your body so that, as it changes, it doesn’t create much discomfort through the realignment process. Simply put, you move one bone in your body and it will slightly or greatly change the position of another bone or two.

Your body may need some help to get started if you haven’t worked out for a long time or if you have become badly misaligned and are in constant pain.

Doctors can lessen your pain by prescribing medications or referring you to another medical professional. Green Valley is home to physical therapist, massage therapists, and nutritional specialist and many others. There are orthopedic specialists (knees, hips, acts and shoulders), podiatrists for feet and lower extremities and are all just for nerve problems.

If you need help, go see one of them. Then, go out and have fun.