PATHWAYS TO HEALING: What’s causing your heel pain?

Posted by Dennis Mundt on

Have you ever had excruciating pain in the sole of your foot or in your heel?

Does it feel like you stepped on a knife when you first get out of bed in the morning?

It can be debilitating to have sharp pain in the heel or stabbing pain in the bottom of the foot.

Plantar fasciitis is the most common cause of heel pain, affecting nearly 2 million people each year.

A band of connective tissue that runs from the heel bone to the front of the foot is known as the plantar fascia.

When too much pressure is applied, the tissue is damaged or torn, and the plantar fascia becomes inflamed, causing pain and discomfort.

When the calf muscles are tight, the tendon pulls on the bone, causing pain and straining the fascia and connective tissue.

Foot biomechanics issues, such as high arches or flat feet, cause the plantar fascia to be overworked due to abnormal weight distribution.

Following an injury, the foot muscles can become adhered to the plantar fascia, preventing the tissues from gliding over one another and causing sharp pain.

Rolling out the bottom of the foot to help release adhesions is an effective at-home treatment.

For a deep tissue massage, roll a golf ball, baseball, lacrosse ball, or rolling pin back and forth on the bottom of the foot.

Place the ball of your foot on the edge of a stair and drop your heel down to stretch the calf muscles and Achilles tendon.

Stretch your arches by wrapping a towel or belt around the ball of your foot and pulling your toes toward your head before getting out of bed in the morning.

Before getting out of bed, hold the stretch for 30 seconds and repeat three to five times.

Freeze a plastic water bottle and roll it over the painful area with long, slow strokes and deep pressure for five minutes on and two minutes off to help reduce pain and inflammation.

Epsom salt can also help with inflammation and pain.

Vitamin B5 is responsible for nerve function, muscle relaxation, faster healing, and reduced joint pain and fatigue.

Orthotics help to evenly distribute pressure on your feet, reducing pain and improving performance.

Read the original article "PATHWAYS TO RECOVERY: What's the source of your heel pain?" at

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