As spring and summer approaches, schedules start to involve more outdoor activities and family fun. Individuals can also find themselves more often on their feet.
Stabbing pain located near the heel of the foot is often a sign of plantar fasciitis. Plantar fasciitis is the inflammation of the thick tissue band that runs from the toes to the heel bone. Plantar fasciitis is most commonly noticed within the first few steps in the morning or after sitting for a long period of time.
Risk factors for developing plantar fasciitis include chronic calf tightness, a sudden change/increase in physical activity, weight gain and wearing poorly supportive shoes. Individuals most at risk for developing plantar fasciitis are typically age 40-60, those with overly flat feet or high-arched feet and those who spend many hours each day on their feet.
Try these options to treat heel pain:
- Stretching exercises. Exercises that stretch out the calf muscles and bottom of the foot help ease pain and assist with recovery. These should be performed a couple of times per day until the pain resolves.
- Cold pack treatment. Placing an ice pack on the heel for 20 minutes several times each day helps to reduce inflammation. Place a thin towel between the ice and heel; do not apply ice directly to the skin.
- No bare feet. By supporting the plantar fascia, it will remove the strain and pull from the heel. This allows the plantar fascia to heal.
- Inserts. An over-the-counter insert will support the foot structure and reduce strain on the plantar fascia. Inserts should not bend in the arch, this area needs to be firm to support the foot under bodyweight. Remember to bring your shoes so you can be certain the orthotics fit and feel comfortable. If the store allows, walk around the aisle and test the insert.
When foot inserts from a store don’t seem to work, think about prescription custom foot orthotics. These are custom molded to your foot shape, size and made to address your specific foot issues. Custom orthotics require an evaluation and a prescription from a doctor.
- Physical therapy. A physical therapist can provide various exercises that can stretch the plantar fascia and Achilles tendon. These stretches strengthen the lower leg muscles that support the ankles and heels.
“Physical therapy treatment can help reduce pain and restore the ability to place weight on the foot again,” said JRMC Rehab Manager and Physical Therapist Tracy Anderson. “We evaluate leg and foot alignment to learn what originally caused the heel pain. After, we treat the alignment problem by either specific muscle stretching, strengthening or by recommending orthotics.”
JRMC Rehab also offers free injury screenings to someone unsure about their treatment options.
We do this so people can explore what makes the most sense to them,” Anderson said. “Sometimes, all a person needs is ice and rest. Other times, they need more. The free screening is the first step to relief.”
- Medication. Since plantar fasciitis is an inflammatory condition, medication should be aimed at reducing inflammation. Ibuprofen and Naproxen are good options to start with. Taking these medications one to two times daily for a week will help reduce both inflammation and pain.
- Wear supportive shoes. If a shoe causes pain, it is not the right shoe for you. Narrow toes and high heels are often the sources of pain in the feet. Instead, use comfort and fit to drive your purchasing decisions.
“If you experience foot pain and nothing seems to help, schedule an appointment with a medical professional,” said Dr. Kayla Emter, podiatrist/foot & ankle surgeon. “Feet are more than just your body’s foundation. Prolonged exposure to pain and suffering can damage other limbs and joints. And, the longer plantar fasciitis goes untreated, the more difficult it is to cure.”
“People still have medical needs and we understand that,” said Mike Delfs, JRMC President & CEO. “We’re still here. We don’t want people to remain at home if they need care.”
JRMC providers assess the needs and risks of each patient before the visit to see if it’s appropriate to schedule a visit now or wait. Each patient is screened for symptoms over the phone and before entering the building.
“We continue to offer this care because sometimes the risk of waiting outweighs the risks of keeping the appointment,” Delfs said. “One individual received a test in radiology, for example. It turned out, this person had a mass that our providers surgically removed. That person didn’t have months to wait. And that’s why we continue to offer appointments. We are here for this community.”
Know that studies show care is better close to home. Jamestown area residents don’t need to travel for specialty services. If you or someone you love needs relief, contact the JRMC Clinic at (701) 952-4878. Schedule a free injury screening at (701) 952-4800.
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