Heel Pain? Here Are Solutions

· Your heels hurt or burn when you get out of bed in the morning, or after prolonged sitting.

· The pain often comes during cardio exercise, or the day after.

· The pain can be so bad, that every step hurts.

· The pain may extend along the outer sides of the feet; your feet feel "on fire."

· No matter what you do, the flare-ups of pain persist, and sometimes come for no apparent reason.

These are classic symptoms of plantar fasciitis. The plantar fascia is a ligament-like band of tissue along the bottom of the foot, attaching to the heel bone and extending to the ball of the foot. Pain or a burning sensation-sometimes to the point of debilitation-occurs when this tissue becomes inflamed or tightens up.

Risk factors for plantar fasciitis (PF):

1. Improperly-fitting shoes, or inappropriate footwear for the activity at hand. PF is relatively common among athletes or people who do a lot of aerobic activity. Just because a gym shoe feels comfortable doesn't mean it provides adequate arch support. Check the insoles of your gym or hiking shoes. Are they flat? Or is there a "bump" where the arch of your foot goes (for arch support)?

2. Improper biomechanics while wearing shoes with poor arch support. Example: Doing jumping drills in gym shoes that have no "bump."

3. Fallen arches or flat feet

4. Being overweight

5. Tight calf muscles

Treatment for PF

· Do not attempt to "work through" the pain! If a flare-up occurs while exercising, immediately stop. If this means stepping off a cardio machine smack in the middle of your program, then so be it.

· Never engage in cardio activity unless you are pain-free. Cycling is great because it eliminates heel impact, and promotes a calf and arch stretch.

· Another great cardio activity-but only while you are pain-free-is hiking, especially uphill. The lumpy, bumpy and ever-changing terrain causes the fascia to stretch and pull in all directions, which off-sets the tightening that causes some of the pain.