A typical cause heel pain and calcaneal spurs is a common condition called plantar fasciitis. It is the medical Latin term for inflammation of the Plantar Fascia ligament. This is the broad band of fibrous tissue that runs under your foot and that supports your arch. Because of a number of different factors the plantar fascia are under a lot of tension and continuous pulling may result in inflammation and pain in the heels. Usually at the point where the ligaments insert into the heel bone. Sometimes also at the back of the heel (achilles tendon). Exessive pronating of the feet and tight calf muscles, as well as the normal aging process are the main causes for the plantar fascia being tense. Also and being overweight or obese is a contributing factor. There are a number of treatment methods available. for example cortisone-steroid injections and also surgery. In most cases heel pain relief can be achieved, however, via self-treatment by doing any of the following:
1. Ball roll under the foot
Heel pain is worse in the morning because of the tightening of the fascia that occurring during sleep and rest. Stretching and massaging the plantar fascia before getting up will help ease the pain during the remainder of the day. This can be achieved by rolling a golf ball or tennis bal under your foot.
2. Resting
Avoid walking for long distances, running and sports or standing upright for longer periods. Swimming or cycling is a better activity and much safer, as it won't aggravate the condition. You should try to be as little on your feet as possible allowing the inflammation to reduce.
3. Orthoses treatment
Research has shown that wearing a corrective device like an orthotic insole can be effective in the treatment of plantar fasciitis. Orthotics are designed to correct the problem of excess pronation, which is one of the major causes of heel pain or Entzündung der Sehnenplatte der Fußsohle Arch supports control abnormal motion of the feet, therefore reducing the tension in the plantar fascia band.
4. Cold Therapy
Cold therapy helps reduce inflammation. Place an ice pack onto the sore heel for about ten minutes a couple of times per day. You can try alternating between ice and heat. Place an ice pack on the heel for a few minutes and replace it with a hot pack for another five minutes.
5. Stretching the muscles under your feet
Stretching the plantar fascia with a towel. Place a rolled-up towel under the ball of one foot holding both ends of the towel. Now slowly pull the towel towards you while keeping your knee straight and hold this position for fifteen seconds. Repeat a number of time and then do the same for the other foot.
6. Night splints
A night splint placed the foot at a 90 degrees angle during the night. By keeping the foot muscles stretched during the night the fascia are longer and more flexible when getting up in the morning. Some people find a splint quite uncomfortable to wear. The problem with night splints is that they can be quite uncomfortable. This is why they are so-called sock night splints on the market which are more bearable than rigid night splints.
7. Wearing the correct footwear
Wearing supportive footwear important, especially with ageing. Loose and flexible shoes can cause ankle instability during gait and increases the probability of excess pronation leading to foot problems. A good supportive shoe should only bend at the sole about three quarters from the back. It should be firm elsewhere especially in the heel counter, keeping the ankle joint stable. Shock-absorption and cushioning are not paramount in shoes. Stability is more important.
8. Calf muscles stretching
Stand facing a wall with your hands against the wall. Put one leg about a step behind your other leg, keeping your back heel flat on the floor. Make sure the back leg stays straight at all times.