Heel Pain in The Morning If you’re dealing with chronic heel pain, then one likely culprit is plantar fasciitis. It is a frequent foot injury that can cause a traumatic pain in the bottom of the foot near the heel. It sometimes resolves on its own, however, there are a few simple home treatments that also can help.
The plantar fascia is a band of tissue that runs from your heel bone to your feet. Plantar fasciitis is deformation or a tear of the tissue. It causes irritation, inflammation, and, eventually, pain.
Sports chiropractor Thomas Torzok, DC, states the problem typically develops over time. It also can take a while to cure — anywhere from weeks to a year, he says.
“The plantar fascia is not a tissue with great blood supply or high metabolic activity,” he notes. “It probably takes years for plantar fasciitis to shape to the point where you begin to see it. And, consequently, it takes a little time for it to heal. When it’s irritating, it’s pretty stubborn.”
Regardless of this, he says there are some simple things you can do at home to fight the problem. But, you need to understand why it’s happening.
Why Does My Heel Hurt?
Plantar fasciitis is often an overuse injury, typically from sports-related activities that involve running or jumping. Additionally, it may follow back to abnormal foot mechanics or poor footwear choices, Dr. Torzok explains.
“Usually, you will feel pain upon first weight-bearing in the bottom of your foot,” he says. “Sometimes that will happen first thing in the morning when you awaken.”
- It’s more common between the ages of 30 and 60.
- Fat Loss Additional weight can put undue strain on the plantar fascia.
- Prolonged standing. Position on hard surfaces for many hours or longer can harm the tissue.
What Do You Do for Plantar Fasciitis?
Simple home remedies can frequently resolve plantar fasciitis, particularly if you catch it early. But it might take more time to heal if it has worsened over time.
“Plantar fasciitis may go away after you extend out your foot and walk around for some time,” Dr. Torzok states. “But for some people, prolonged sitting or standing may aggravate it again. It’s bearing the whole amount of your body weight, and that may lead to delayed healing “
Rest and stretch. If overuse is the possible cause of your pain, then rest is 1 key for healing. And, it is a good idea for the couple that with daily stretching exercises. Foot exercises allow you to keep the plantar fascia from pulling and tightening up, therefore it is better able to keep your weight when you get moving again.
Wear proper footwear. Make sure you get a fantastic fit and avoid flat shoes that lack support. “Find proper shoes to match your real foot and biomechanics,” Dr. Torzok says. “Arch supports may help some individuals.” “This can pressure the veins in the base of the foot even more. Instead, wear running shoes or sneakers — something with normal arch support — so they don’t deform that tissue and chronically stretch and irritate it,” he says.
Ice your feet. Roll your foot over a frozen water bottle for 5 minutes, or hold an ice pack over the bottom of the foot for 15 minutes, three times a day. Additionally use the ice treatment after any strenuous activity or extended periods of standing or sitting, Dr. Torzok says. For more severe cases, a night splint can brace your foot and ankle in the proper position as possible sleep. “Night splints can help stretch the plantar fascia and relieve the pain,” he states.
When the pain continues, Talk with Your Doctor
If home treatment isn’t working, get help, Dr. Torzok states. Your physician can be certain that the pain you are feeling is out of plantar fasciitis — and additionally advise you whether it is not.
“That is the tricky matter because other things can cause pain in the bottom of your toes,” he says. “If you’re still in pain after working on alleviating it for a few days, call your doctor.”