The American Podiatric Medical Association heel pain survey, revealed that 45 percent of Americans attributed their heel pain to wearing uncomfortable or ill-fitting shoes. This is due to excessive pronation which can create an abnormal amount of stretching and pulling on the plantar fascia on the bottom of the feet with every step. Shoes that fail to give adequate support to the foot can increase strain on the plantar fascia resulting in inflammation, heel pain and even a heel spur.
Plantar Fasciitis is one of the most common causes of heel pain. It can be caused by a number of factors, including weight gain, ill-fitting or worn-out shoes, walking barefoot, increasing exercise, and walking on hard surfaces without proper support. Any of these factors, in combination with how your feet function mechanically, can cause heel pain and plantar fasciitis.
Footwear and heel pain
Athletic shoes: Are usually well made and provide good structure and support for walking and sports. However, heel pain can occur while wearing old athletic shoes that have a worn heel or sole, or do not provide enough support. To prevent heel pain, replace old shoes with excessive or uneven wear on soles and heels. Replace shoes every 350 to 500 miles. To test the support of the heel, press the sides of the sneaker together and make sure they do not collapse. Select sneakers that limit excess pronation (anti-pronation) that accommodate the motion in your feet.
Ballet flats: Are extremely flat shoes without a real sole and no support. This popular style of shoe can cause plantar fasciitis, Achilles tendon strain, calluses and an overall feeling of tiredness in the feet and legs. To prevent heel pain, wear shoes with good support and structure, that doesn't bend in the middle when the front and back of the shoes are bent toward each other. These shoes are not designed for long term wear. Don't walk long distances in these shoes. Use an over-the-counter insert to provide support.
Flip-flops: Surprisingly, this easy-to-wear shoe can lead to plantar fasciitis and Achilles tendon strain because they provide little support and allow excessive pronation. Daily wear of flip-flops can also cause calluses in the heel area. This type of shoe should be avoided if you are experiencing heel pain. If you must wear them, select flip-flops that have an elevated heel at least one-inch, thicker midsole and a built-in arch support made of natural materials such as leather.
Fashion sneakers: Are flat bottom sneakers commonly called "sweet water". This type of sneaker may cause heel pain and plantar fasciitis because of the flexible sole and the lack of arch and heel support. They are attractive, offer little support and are not intended for long time wear. If you choose to wear these sneakers, make sure they have laces and the soles don't twist from side to side. Don't wear this shoe for exercise because they are not made or intended for athletic activities.
More footwear recommendations
o Avoid wearing extremely flat shoes or going bare feet. Flat shoes allow excess pronation and stretching of the plantar fascia. Elevating the heel helps reduce pressure on the plantar fascia.
o Shoes with good arch supports can help prevent over-pronation and provide support of flat feet and prevent heel pain.
o Heel lifts and wedge type shoes elevate your heels and take the pressure off the heel and plantar fascia.
o Purchase good quality shoes and maintain them in good condition, replace them regularly once they are worn out.
o Wear shoes with soft heel, good arch support with a minimum of one inch heel height and a strong stable mid-foot shank.
When do you need to see your podiatrist about your heel pain?
If you are unsure of the cause of your heel pain symptoms, or if you have tried the recommendations for shoe gear and stretching for several weeks without significant relief, it is time to seek medical attention. Treatment of heel pain must be directed at the specific cause of your problem. Some signs that you should be seen by a podiatrist include an inability to walk comfortably on the affected side; if you are unable to perform your regular sporting activities for several weeks; heel pain that persists beyond a few days or occur at night or while resting; swelling, warmth or redness of the heel or any other symptoms that cause you concern.
For more information, or to see a podiatrist visit Bahamas Foot Centre Rosetta Street 325-2996, Bahamas Surgical Associates, Albury Lane 394-5820 or email at foothealth242@hotmail.com or visit www.apma.org.
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