June 2024

Plantar heel pain, often caused by plantar fasciitis, can significantly impact quality of life. This condition occurs when the thick band of tissue running along the bottom of the foot becomes inflamed, typically due to overuse or strain. The resulting pain can make walking and standing difficult, limiting daily activities and reducing overall mobility. Factors such as wearing poor footwear, obesity, and prolonged standing contribute to this issue. To alleviate plantar heel pain, several measures can be taken. Wearing supportive shoes with proper arch support and cushioning is vital. Stretching exercises for the calf and foot can help relieve tension in the plantar fascia. Taking pain relievers can reduce inflammation and discomfort. In severe cases, custom orthotics may be necessary. If you have persistent heel pain, it is suggested that you schedule an appointment with a podiatrist for effective treatment and long-term relief.

Many people suffer from bouts of heel pain. For more information, contact Genine Befumo, DPM of University Foot and Ankle Center, L.L.C. Our doctor can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

• Wearing ill-fitting shoes                  
• Wearing non-supportive shoes
• Weight change           
• Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions please contact our office located in Monroe Township, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Foot stretches are vital for dancers and ballet enthusiasts to maintain flexibility and prevent injuries. The seated foot stretch, where you extend your leg and gently pull back on your toes, helps lengthen the arch and Achilles tendon. Performing ankle circles, both clockwise and counterclockwise, increases mobility and reduces stiffness. The towel stretch, where you use a towel around the ball of the foot and pull gently, provides a deep stretch to the sole and calf muscles. Additionally, stretching the toes by spreading and pressing them individually enhances dexterity and control. These stretches, when practiced regularly, improve foot flexibility, promote better alignment, and prepare the feet for the demands of dancing. Foot injuries can easily happen from practicing inadequate foot stretches. If this applies to you, it is suggested that you consult a podiatrist who can diagnose and treat foot pain.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Genine Befumo, DPM from University Foot and Ankle Center, L.L.C. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

• Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
• Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
• Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions, please feel free to contact our office located in Monroe Township, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Selecting the ideal running shoe with proper arch support is essential for avid runners, as it significantly reduces the risk of common injuries, such as tendonitis or shin splints. Arch support plays a pivotal role in correcting gait issues, ensuring a more efficient and comfortable running experience. When looking for running shoes, it is important to consider various factors, including terrain, distance, and individual arch type. Runners with low arches may benefit from stability shoes, which provide extra support to prevent overpronation, while those with normal or high arches may find neutral shoes more suitable. Comfort should always be a priority, regardless of arch type. To pinpoint the perfect shoe, seeking guidance from a podiatrist can help. This foot doctor can evaluate your arch type and gait pattern to determine the most suitable footwear for your needs, helping to minimize the risk of injury. If you are experiencing arch pain after a run, it is suggested that you schedule an appointment with a podiatrist for an exam and treatment options, which may include custom orthotics.

You should always make sure your running shoes fit properly in order to avoid injury. For more information, contact Genine Befumo, DPM from University Foot and Ankle Center, L.L.C. Our doctor can provide the care you need to keep you pain-free and on your feet.

Choosing the Right Running Shoe for Your Foot Type

Improper shoe sizing can cause a myriad of problems for your feet. Shoes that don’t fit you properly can lead to muscular imbalances in your body, which can result in foot, knee, and hip injuries.

Tips for Finding the Right Running Shoe

• Make sure you have a thumb’s width of wiggle room between the end of your longest toe and the front of the shoe.
• There should be little to no slipping at the heel
• Don’t assume your size in one shoe brand will be your size in another
• Do not lace up your shoes too tightly
• Walk around in the store with your new shoes before you buy them

If you have any questions please feel free to contact our our office located in Monroe Township, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.