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Physical Medicine and Rehabilitation

5 Best Heel Pain & Heel Spur Treatments – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you the top five ways to relieve heel pain. so let’s get started. Before we get started, if you haven’t
already, make sure and click on the subscribe button, and if you’d like
notifications every time I put out a video, ring that bell! all right so the
first treatment for helping to relieve heel pain is using a frozen
water bottle to roll out your foot in your heel. it’s a great way to get a good
stretch and have that ice on there for that cooling effect. so if you’ve got
some inflammation on the heel this helps work it out. so once it’s nice and frozen
just put it on the floor and roll your whole foot out. so your heel might be
what’s hurting the most, but it might be some plantar fasciitis as well causing
that heel pain, so roll out that whole foot. get that plantar fascia, go all the
way to the ball of your foot and then back down. so this is just a great way
you’re getting a stretch you can put a little pressure over it like that, and
you’re cooling it down again as well. so if you’ve got some inflammation in there
that will help calm it down. you don’t have to go super long time, you can go
for a minute up to maybe three minutes depending on how long the frozen water
bottle lasts before it starts melting, but it’s a great way to kind of get
started and help relieve some of that heel pain in there. so after you get that
nice and cooled and rolled out a little bit, the next best thing is just to do a
massage on your whole foot. so heel, plantar fascia, all the way up to the
ball of your foot. again this is something that if everything is tight
here a lot of times you have that heel pain maybe from bone spurs, but a lot of
times it can be plantar fasciitis as well that’s in the heel, so just because
it’s your heel doesn’t necessarily mean that there’s not something going on here.
so a great way to kind of massage this area out or mobilize that tissue, that’s
usually what we call it in the clinic, is to start off pretty gentle just to get
that fascia moving around. so what I like to do is kind of start in the
middle with both of my thumbs and if you want to do it on your bare skin you can,
you don’t have to. if you go on your bare skin, I usually use some lotion just so you don’t have as much friction, but you can do it over
your socks if you’re in a hurry as well. but taking your thumbs, start in the
middle and then kind of fan them out as you go. just to start loosening up that
fascia. so kind of work your way all the way up. you can even do that down in the
heel, you can do it back behind the heel, and that Achilles tendon area, and then
once you start doing that you can start really just using the whole palm to kind
of stretch everything out and push it out. and as you go along if there is some
inflammation and irritation in the fascia area and even then the heel, you
can also feel that sometimes those adhesions or that scar tissue and if you
feel some areas that are a little tighter or more irritated, sometimes you
have a little bump here that you can feel and that might be a bone spur, you
can really focus on that spot to work it out a little bit more. so that’s a really
great way just to get everything loosened up again before you really go
into some stretching and things like that. so really just maybe again a minute
up to three minutes but you don’t have to spend a really really long time on it.
so another way to relieve heel pain is using heel inserts. so the folks at heal
that pain sent me their heel seats, and what I really love about heel inserts, they’re very different, not super different, but different than
just a whole shoe insert because as you can see they’re smaller. they really just
focus on the heel and sometimes people are like well why wouldn’t you just use
a whole insert. but they’re very different in the way the inserts kind of
focus more on your arch and getting your foot in a neutral position, whereas if
you don’t have a problem with your foot being in a you know super pronated or
super supinated position, you can just use the heel insert and really focus on
that heel pain. so it not only gives you more cushion so that fat pad on our heel
it gives you some extra cushions, so if you’ve got a lot of pain and irritation
there it’s used as a good shock absorber, so it takes away that pain where you’re
just getting that pounding and stuff on your heel. so it takes away
a lot of pain there it also does have a little bit of fascia support, and that’s
good because you don’t need the whole arch supported, but you want to take a
little bit of pressure off of it because again some of that heel pain can be from
the fascia inflamed or plantar fasciitis. so you definitely want to have
some support there and that does a good job again of using some support but not
the whole foot if you don’t need it. so that’s what I really like about this as
well. so it’s really easy to put into the shoe. you want it to be on top so you
don’t put it under the insert that’s already in there, you just put it on top
and the way it’s designed it stays in there and it doesn’t really slide around,
so that’s really nice too. it sticks pretty good and then once you put it on
it’s like any other insert that you use for your shoes. since it’s something
different than what you’ve normally had, you want to build your foot up to it. if
you wear it for all day long the very first time, it’s probably going to be a
little uncomfortable and awkward feeling, so I always recommend wear it for an
hour, take it out. next day if your foot feels fine, then two hours and then three
hours and then go ahead and wear it all day long at the end of the week. but if
you just put them in and then you wear them all day for the very first time you
might end up having some sore feet so it takes a little while to get used to it,
but once you get used to it is super comfortable. so if you’re interested in
purchasing the heel seats make sure and click on the link up here. the next way
to help relieve heel pain is a runner’s stretch, and so this is stretching the calf
and the Achilles tendon area. so those all come down to that heel, so if you’re
having heel pain, you really want to keep those stretched out. for a runner’s
stretch you want a chair or a wall or a counter top something steady to hold on
to or push into. the foot that you want to stretch you’re going to put it back
behind you. make sure your toes are pointing forward,
not out. you want them to be nice and straight, and then you want your heel to
be down. so if your heel’s coming up, you’re not going to get that stretch. the
leg in the front you’re going to have your knee bent.
once you’re here and you’re in the good position, you’re gonna bend this knee
forward, still trying to keep that heel down the whole time, and as soon as you
get to the point where your nice stretch, you’re gonna hold that for
30 seconds. then you’re gonna do that three times. I would say go ahead and do
both sides even if you’re having a heel pain on one side because a lot of times
you’re compensating, and the other side might need the stretch too. so I like to
alternate back and forth just because then that gives the other side of break.
so again holding for 30 seconds and then three times on each side. and the last
way to help relieve heel pain is a plantar fascia stretch. the best way to
do that is on a step or curve. you can do it like on steps at home you can do it
on outside step. if you’ve got a step like this, you can use it as well but
make sure if you have a little bit of balance issues, use something that you
have a rail to hold on to or something to hold on to because you’re gonna get
yourself in a pretty unbalanced position. so you want to step up on the step and
then the side that you want to stretch, you’re going to put the ball of your
foot right on the edge of the step, and then drop your heel down. so this not
only stretches the plantar fascia underneath that might be really tight, it
also stretches the Achilles tendon and the calf muscles which are all kind of
connected there at that heel. so if you’re having a lot of heel pain, you’ve got those heel spurs, plantar fasciitis, Ida, itis, this is a great way
to stretch that area in the whole foot in general. so again since this is a
stretch you want to hold it for 30 seconds and do it three times. and again
if you have extra time to do both sides, even if they’re both not hurting, I would
do both because I bet you if you stretch the other side you’re gonna find out
that it’s tight as well. so I like again like I said before to alternate back and
forth just so each side has a break, but make sure you’re doing that full 30
seconds and three on each side. so there you have it. those are the top
five ways to help relieve heel pain. if you’re interested in purchasing the
product, click on the link up here and don’t forget to subscribe by clicking
down here. and remember be safe (keep those heels happy), have fun, and I hope you feel better soon.

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