I published this article in our patient newsletter Aches & Joints [AchesAndJoints.org].
If you are a runner, you probably worried about Plantar Fasciitis. Early in the summer when researching this article, I got a mild case of heel pain that left me distraught. My training for the Boston Half Marathon (Oct 7th 2007) was guarded and I am still tentative with my heel. But doing all the exercises linked at the end, I am good to go.
What you can do to reduce heel pain
Heel Pain Can Be Debilitating
“Getting out of bed each morning was painful,” recalls a patient of her yearlong experience with heel pain. “As I place my foot on the floor, I could feel a sharp pain in my heel and could only shuffle about the room. It would loosen up after a few minutes, but my foot would continue to hurt as I went through the day.”
Heel pain with the first steps getting out of bed in the morning, or when standing from a seated position, are the most characteristic symptoms of plantar fasciitis (fashee-eye-tiss). Pain can also occur with prolonged standing and walking. The sharp pain is usually on the bottom inside part of the heel. While it most often occurs in only one foot, it can affect both feet.
Plantar Fasciitis Causes Heel Pain
The plantar fascia is a tough, fibrous tissue band running under the soles of your feet, and connects the heel bone (calcaneus) to the base of the toes. It also helps support the arch of the foot in its role as a shock absorber. An injury or continuous irritation of this tissue causes plantar fasciitis and the resulting heel pain.
Multiple factors likely cause plantar fasciitis. It tends to affect people between 40 and 70 years of age, more likely in women, people who are overweight, or have jobs that require a lot of walking or standing on hard surfaces. Runners may be at a higher risk. People with flat feet or high arches are also more prone to plantar fasciitis.
Marathoner, Professor, Author, Citizen Journalist, Fitness Nut, Foodie, Meera's father, Hindu, Scientist, Photographer.
Dear Arun,
I have been experiencing this pain in my right heel for the past one month. I consulted an orthopaedic and he advised to use soft footwear, apply heat to the heel and do the stretching exercise. After this, I was searching the internet for more info and landed on your page. Believe me, it was very clear and informative. I have started practising all the remedies suggested in your article. I have the following queries;
1. Applying heat or ice (cold) to the heel is better ? How many times a day should this be done ?
2. What’s the recommended duration for the stretching exercises ? I do not want to overdo for the fear of further damage.
3, How long does it take, usually, for a cure ? i am 65 years old.
4. Should the stretching exercises be done for both the foot ? I have pain only on my right heel.
Eagerly lkook forward to your advise.
Thanks & regards
KG Pillai
KG, See my response below.
1. Applying heat or ice (cold) to the heel is better ? How many times a day should this be done ?
For early morning stretches, I suggest you apply a little bit of warmth, to relax and loosen the tissues; then do the stretches.
When you stretch the rest of the day, you do not need to apply the heat.
But, if the heel is already hurting you, say after a walk, or in the middle of the day, or even after the stretching, then you should apply ice.
When no pain – use heat to relax the tissues;
when you have pain – use ice to calm the inflammation
2. What’s the recommended duration for the stretching exercises ? I do not want to overdo for the fear of further damage.
It is difficult to do too much stretching; keep to a max of 5 minutes during each session. You can do this twice or three times a day (Morning, midday and evening). Apply ice at the end of the day.
3, How long does it take, usually, for a cure ? i am 65 years old.
You should start seeing improvements with a week. I don’t use the word “cure”, as you will always have to do the right stretches and wear comfortable footwear.
4. Should the stretching exercises be done for both the foot ? I have pain only on my right heel.
Absolutely yes, stretch both the feet equally, but you will only need to apply ice
to the hurting heel.
Hope this helps,
Best Wishes
Arun
Thanks Arun, for your valuable and prompt advise. I will follow the same to the ‘t’.
Thanks & regards
KG
Hi Arun,
This is a great artcile. I have been feeling pain in my right foot for about a month. Before sleeping, I dissolve salt in hot water and leave my foot in there for about 30 mins and it helps to ease the pain. I want to start running again. Is running going to make it worse?
thanks,
Sonu
Sonu, Glad the salt water is working for you.
But for long-term relief, you need to o the stretches and exercises.
Sure, you can run ~ just make sure you take care of your foot, use comfortable footwear and exercise regularly.
Best
Arun
Mr. Arun.
I am having this pain for the past 3 days and I was wondering how a pain like stabbing or pinching inside the heel. But your article has given me a great relief. I will start the stretching exercise immediately and hope to have relief. Thanks to you & Google.
BTW, I do not wear shoes inside my office. Will that be the reason and my job is a sitting job only. Should I wear shoes during my office hours, will that help in long run. Please suggest. Thanks once again.
Ramiah
Glad you got to the bottom of your pain. Yes, Stretching will absolutely help.
I think in the long-term, walking barefoot in the office (and home) is definitely good for you. In the interim, why don’t you try to keep some basic slippers at the office, which will provide some cushioning for your feet. Walking around in slippers and bare feet strengthens the intrinsic muscles of the feet and prevent injuries in the long term; if your feet were not used to this, it is likely the cause of the extra stress on your plantar fascia and thus the heel pain.
Best Wishes to you
Arun
Thanks to ARUN
for the great information.
my both heels having pain
i am doing foot exersize.
is it completly curable ?
I can’t say about “cure,” but if you take proper precautions and do stretches and exercises, it can be completely controlled.
Best Wishes
Arun
thanks for the information, i was really confused as to what my pain was.. nw atleast the problem is clear, hope that it will end soon.
Glad this was of help. Remember, comfortable footwear and stretches WILL work.
Best
Arun
Dear Arun,
Many thanks for all your advices .
I have started the exercises suggested by you
Regards
Pradeep Anand
sir, i have been suffering from heels pain for last 2 years and it was consulted by many doctors but i could not get adequate relief till this time so plse be advised me to get good treatment as soon as possible , i expect your reply soon …
Hi Shiju,
Sorry to hear of your difficulties. Please follow the exercises and stretches in this post and also consult with your doctor. That should help. I am currently in Boston and cannot help you further.
Arun
Hi Arun
Many thanks for your Articles and comments. I have started getting the pain from about a month back. I will now start the exercises you have suggested
Last two days I have tried to get the Day wear splints but without luck. Most of the shops have the anklet support. Can you help me with the Name of the Shop in Mumbai or even Delhi,Kolkata and Chennai where I can buy them
Look forward to more advices from you regarding the treatment of Plantar Fasciitis
Regards
Pradeep Anand
Hi Pradeep,
The exercises and stretches should help. Unfortunately, I can based in Boston, MA and have no idea of shops in Indian cities where you can get the Day wear splints. Actually, from talking to patients here, the day-splints are not that useful anyway. Just wear comfortable shoes with either a heel cup or soft cushiony inserts.
Best
Arun
Hi
Nice to read your article and your replies. I am now going through this heel pain past few months.
The symptoms i had was – heat radiating from the foot for over 6 months, nerve overlap across legs causing pain while asleep or stretching foot or legs, heavy industrial shoe used for a while and ofcourse overweight. Not sure of what trigerred the heel pain though.
I will reduce weight from 86kg to 75kg (standard) but will also follow the foot exercise mentioned
Thanks
Sorry to hear about the heel pain; but good to read of your determination to lose weight. Gosh, that should make you so much more healthier is all aspects.
Best
Arun
hey arun first of all i would like to thank you for this article on heel pain .
I googled “heel pain ” and your article was amongst the first one to pop up.
I have been suffering from mild heel pain (only right heel) from some time now , but in the past month or so the pain has increased a lot , mostly in the morning when i get up the pain is almost unbearable at times. (it subsides as the day goes by)
I read your article and bought heel cushions today and hopefully i will get some relief.
I really need to ask some questions regarding the same ,
1) do i need to see a doctor/ get x-ray done
2) do i need to wear heel cushions for both heels (i have pain only in one)
3) if i continue wearing heel cushions and do your recommended exercises will Plantar Fasciitis get treated by itself or some sore of surgery is needed later.
best wishes
abhishek sharma
Hi Abhishek,
Awesome to know that my article if coming up in a google search – Yaay!
You are on the right track:
1. It appears clear that you have plantar fasciitis. A doctor will also tell you the same thing and perhaps send you to a Physiotherapist (because xe does not know what exercises to recommend).
2. Please use the heel cups in BOTH the shoes, otherwise, they will change the height and may create all kinds of biomechanical problems at the knee and hip.
3. If you are very conscientious with your exercises, wear heel cups, you should be able to take care of this completely. I have had it since 2006, and it is completely managed. When I run a lot, it still hurts and I remember to do all the stretches. And yes, you may never need surgery. btw, it is rare to get to the surgery stage for heel pain.
Also, if your heel hurts a lot, you should also place the heel on an icepack when you are at work.
and if you watch TV, just sit on the floor and stretch your legs out front and keep your toes pulled back – similar to what is shown in the first exercise link. Great way to sit/stretch.
Good luck to you.
Arun
Hi arun thanks a lot for this article. it is to the point and helps us understand the
problem. I am 29yrs old and obese. having this painful heel in the mornings for over a month now.
Thanks for the comment.
Hope you can find the exercises and stretches here to help with the heel pain.
Best
Arun
The plantar faciitis is a fallen arch and that is tearing of the tendon that holds the heel of the foot to the toes. what are the best treatment for this pain?
Hi Arun,
Good Morning!!!
I wend through your article. It is very nice . I have two problem regarding orthopedic. Please help me.
1. One day when i woke up from sleeping, immediately my back not getting straight. I went to doctor and take medicine. but pain persist. One day on my family, they did some oil massage. Pain had been removed from back (still little bt pain feeling) and my right thigh pain started . I am in bad shape. Please help me.
2.Feeling Heel Pain.
Please help me . My Age is 32 and working on a IT company, My work always Permit me work by sitting. My mail id “maheswar.sahoo@hotmail.com”
Sorry for the difficulties that you are facing, I think you should see a local orthopedic surgeon who can help you.
Best Wishes,
Arun
Thanks for this post! Keep up the hard work
Thank you.
Hi Arun, its 11.30 pm and good that I decided to google seeking relief for my heel pain. On someone’s advise, I even purchased Hush Puppies shoes but to no avail.
Will try the exercises suggested. I suppose the day & night wears shud help. Any idea whether these wud n avlbl in & around Santacruz?
Thx for good info.
By the way, are these signs of any heart ailment as well?
Hi Sandeep,
I am currently based in Boston, USA and not able to identify providers in India. If you look at the designs, you will notice that the night splints essentially keep the foot straight and prevent it from flopping down.
For dealing with my own PF, I just make sure that when I sleep, the sheet goes under my heel and I simply pull the bedsheet taut, keeping the foot straight. Play with this for your self and check what works for you.
Get some nice cushioing pads for the heels in your shoes;
Ice your heel
And
Stretch like crazy, every day.
Best
Arun
Hi Arun Sir
Namaste. Sir my mother is 58 years old, post menopause woman. She is suffering from plantar fasciitis. She had osteoarthritis of right knee 6 years back but she says that is ok now. But she is suffering miserably with heel pain. My mother stays in Hyderabad, Andhra Pradesh, India. I will be really grateful if you can help me in this regard:
I want to know if you are based in Hyderabad or there is any doctor/doctors that you can refer who stay in Hyderabad.
If you can mail me at sreelatha.pendu@gmail.com regarding the details.
If you can give me your contact details I can send you my phone number and consultation amount.
I will be very grateful to you sir. I just cannot see my mother suffering. Please help….
Hi Sreelatha:
I am sorry to hear about the difficulties that your mother is having. While Plantar Fasciitis and heel pain can be very debilitating, some of the treatment options can be very helpful.
In this recent article, I have summarized and provided links to ALL relevant exercises for Heel Pain. I strongly recommend that your mother do these regularly.
http://arunshanbhag.com/2010/03/28/heel-leg-stretch/
Additionally, I strongly recommend wearing very comfortable sandals or even shoes. This is the most important. Old slippers just do not provide the cushioning required.
And for about 30 minutes a day, if possible, she should try and place her heels/feet on ice, to reduce the inflammation.
I think following these stretches linked in this article, icing the feet/heels and comfortable shoes should help your mother tremendously.
Wishing you the very best.
Arun
Hi Arun
for shoe pad – walkfit is better than others. it’s really work for Plantar fasciitis patient . its work for my plantar faci.. patient can walk longer without pain.
this is the link – http://www.walkfitplatinum.com/?src=affiliate&aid=14511&subid=488
wear soft leather shoes. extra wide & one size bigger . that’s give comfort to your foot. @ home try ortho slipper.
as Arun suggestion . stretching exercise really works , if u do regular basis. check on youtube.com
dnt go with surgery, injection, high dose medicines. it’s short term Help & long-term lose.
i can manage.
Thank Arun
Raj -
Thank you Rajan.
Completely agree; Exercise, stretch and stay away from injections and surgery. It is up to you.
And it is easy.
Alos, you can use just about any comfortable insole or shoe pad. They all work. No need to get any expensive ones. Even the most inexpensive ones by Dr Scholls or other brands will work.
Best Wishes and thank you for sharing you thoughts.
Arun
Hi Arun,
please suggest best doc in hyderabad, as i am getting my Arch/ankle pain if i walk or stand for 5-10 mins…. the moment i sit, my pain disappears… visited many docs, took x-ray and did not find any problem except flat foot as per doc.. am wearing a sandal specially made with arch support but that did not releive the pain, any suggetions?
Hi Manu:
Sorry to hear about your ankle issues. I wish I could help you.
You may realize, I am sitting here in Boston and have absolutely no contacts in Hyderabad.
I would think any good surgeon should be able to take a look at your x-rays and make suggestions.
Whatever happens, stay away from surgery.
Have you tried some ankle support sleeves, or stiff members which prevent mobility in the ankle? I think it might be a instability issue.
Search for ankle braces – there are some you can wear under your socks and in your regular shoes.
Best Wishes to you.
Arun
HI Arun
Thanks for quick reply. u r very positive.
stretches for the foot are very effective. ir agree with ur this answer. this is working but prob is after some time (month) it’s come back.
one more thing , i saw one video on youtube.com, can u check & let me know , is it working / true?
this is link – http://www.youtube.com/watch?v=U-xBz2h1Cc4
thanks again for your valuable time.
Raj
Raj –
you cannot stop the exercises even when you think there is NO pain. the exercises will have to continue for a long time. many year even.
BTW, Plantar fasciitis is NOT heel spur; and I really have NO idea what the person has, or what the doctor is doing. We should see before and after x-rays.
Best
Arun
Hi Guys
(Read this one , my real experience.)
plantar fascia is worst. i m facing this prob from last 1.5 yrs
I living in dc , consult with 2 doctor in usa && 3 docs in India & one physio in canada & took wave therapy too. my hight is 5.11 & weight is 87 kg, 26 yrs…doing job in IT good company
first, wave therapy success ratio is 15%…
this is worst prob . u cant – dance , long walk, stand long, no cycling, no heavy exercise. doc say lose weight. how we do without exercise?? diet is only one good solution for weight lose only. always eat fat free. && if u have very heavy weight , go with lap band surgey , very easy to lose weight but expensive && as my knowledge available only in usa && it’s cost is arrounding 10,000 usd.
second good solution night splint , anti inflation medicine & execise . dnt go to any phsycio . just go to youtube.com && search as plantar exercise && u will get lot of video.&&
i tried plenty of shoe pad , cushion , one good thing in usa there r lots of choice. in beging u feel good && later on – ans is no……….ortho slipper is good thing, very hard to find . i bought from india.
do exercise which u feel comfort && if u get any pain , stop that exercise.
injection is third solution but work only for 3-4 month. ignore to take injection as not good for health & finaly this prob will come back…… docs have different opinion about surgery , success ratio is only 30 – 40 %.
i did cycling 10 miles everyday. this is my hobby & because of this prob , i lose my lots of hobby. i cant play lots of game (longer) , spl cricket , i cant do dancing longer. guys this is worst thing.
acupuncture is also good solution . some time it’s work. go with certified clinic.
one it’s gone && after some time it’s come back. this is Big prob.
i did research on lots of web. meet many docs . my family members also run for solutuion………. &&& now i have plenty knowledge ……… but nothing is success 100%.
who are facing this prob. my good luck to them.
Hi Raj:
Sorry to hear of the difficulties you are having with plantar fasciitis. I agree – it can be very difficult to manage.
But particular stretches for the foot are very effective. You need the discipline and need to do them EVERY day!.
I have been suffering from plantar fasciitis for 2 years and it has been difficult, but manageable.
You can do it!
Wishing you the best
Arun
Hi Arun,
Just came across you website, the day splint you show on the site, could you please let me know what brand the splint is so I can hopefully buy it in Australia. I am currently using ankle wraps which have helped enormously with the heel cups and stretching along with a night splint.
I have also had cortisone injections in both feet.
Kind Regards
Roachy
Hi,
Sorry to hear about your trials with feet/heel pain.
May I recommend, NOT to get anymore cortisone shots; And try this new stretches I found very effective.
http://arunshanbhag.com/2010/03/28/heel-leg-stretch/
Will stop by the brace shop and find the name of that brand. Will reply here.
Best Wishes
Arun
This is great info
the day i started wearing harder sole chappals that i switched to from softer ones, i have been getting heel pain and i didnt quite know what to do, and blamed it on the mumbai heat, now i have some solution
thanks a lot !
Glad this was useful to you; Try out all the stretches.
But still – it is better to have some cushioning on your chappals!
One reason I stopped wearing Kolhapuris
Thank you and Best
Arun