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Heel Spurs & Plantar Fasciitis

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Heel spurs and plantar fasciitis are common foot conditions that often occur together, significantly impacting foot health and quality of life. Understanding the relationship between these conditions is crucial for accurate diagnosis and effective treatment. 

This blog will delve into the nature of bone spurs, explore plantar fasciitis, and examine how these conditions are linked, followed by an overview of diagnostic techniques and treatment options.

Heel Spurs & Plantar Fasciitis 1

The Impact of Heel Spurs and Plantar Fasciitis

Heel pain is a common complaint that affects many individuals, often resulting from conditions such as heel spurs and plantar fasciitis. These conditions can lead to considerable pain and restrict everyday activities. Bone spurs and plantar fasciitis often coexist, compounding the pain and making treatment more complex. By understanding the connection between these conditions, individuals can seek accurate diagnoses and effective treatments to alleviate pain and improve foot health.

The Importance of Understanding the Connection

The interplay between heel spurs and plantar fasciitis highlights the need for a comprehensive approach to diagnosis and treatment. Misdiagnosis or incomplete treatment can lead to prolonged pain and reduced mobility. Recognizing how these conditions interact allows for more targeted interventions, which can significantly enhance recovery outcomes.

Understanding Bone Spurs

Bone spurs, or osteophytes, are bony protrusions that can develop on bones, including the heel bone (calcaneus) in cases of plantar fasciitis. These spurs form as a result of repetitive stress or strain, often at the attachment site of the plantar fascia, the thick band of tissue connecting the heel bone to the toes. Over time, this constant stress can lead to the development of bone spurs, which can cause further complications.

How Bone Spurs Form

Bone spurs typically develop due to repetitive stress or strain on the foot. Activities that put excessive pressure on the heel, such as running or standing for long periods, can contribute to their formation. As the body tries to repair the strained area, it deposits calcium, which eventually builds up into a bone spur. These spurs can be a natural response to chronic inflammation and damage.

The Anatomy of Bone Spurs

Bone spurs can form on any bone in the body, but they are most commonly found on the heel, spine, shoulders, and knees. In the heel, spurs develop at the point where the plantar fascia attaches to the calcaneus. This location makes them particularly problematic, as they can interfere with walking and other weight-bearing activities.

Exploring Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot. This condition is characterized by sharp, stabbing pain, especially in the heel, often most noticeable in the morning or after long periods of inactivity.

Common Causes of Plantar Fasciitis

Numerous factors can contribute to the onset of plantar fasciitis, including:

  • Overuse: Repeated stress from activities such as running, walking, or standing for extended periods.
  • Improper Footwear: Shoes that lack proper arch support or cushioning.
  • Biomechanical Issues: Conditions such as flat feet, high arches, or abnormal walking patterns.
  • Repetitive Strain Injuries: Activities that put excessive stress on the heel and foot.

The Symptoms of Plantar Fasciitis

Plantar fasciitis typically presents as heel pain that is most severe with the first steps in the morning or after periods of rest. The pain may decrease with activity but can return after prolonged standing or exercise. Other symptoms include tenderness, swelling, and stiffness in the heel and arch of the foot.

The Link Between Bone Spurs and Plantar Fasciitis

The relationship between bone spurs and plantar fasciitis is closely intertwined. Bone spurs often form where the plantar fascia attaches to the heel bone, causing further irritation and inflammation. This combination can exacerbate the symptoms of plantar fasciitis, leading to increased heel pain, stiffness, and discomfort during weight-bearing activities.

How Bone Spurs Exacerbate Plantar Fasciitis

When bone spurs develop at the site of the plantar fascia attachment, they can cause additional irritation to the already inflamed tissue. This added pressure can intensify the pain and prolong the healing process, making it essential to address both conditions simultaneously for effective relief. The presence of bone spurs can make the inflammation of plantar fasciitis more persistent and harder to treat, as the bony growths can continuously aggravate the plantar fascia.

The Vicious Cycle of Pain and Inflammation

The interplay between bone spurs and plantar fasciitis can create a vicious cycle of pain and inflammation. As the plantar fascia becomes more inflamed, the likelihood of developing bone spurs increases. Conversely, existing bone spurs can perpetuate inflammation and pain, making it challenging to achieve lasting relief without addressing both conditions.

Woman walking barefoot indoors without heel pain

Diagnosis and Imaging Techniques

Accurate diagnosis of bone spurs and plantar fasciitis is crucial for developing an effective treatment plan. The diagnostic process may include:

Physical Examination

A thorough physical examination by our skilled podiatrist is the first step in diagnosing these conditions. This examination typically includes assessing pain, range of motion, and foot structure. Our doctor may palpate the heel to locate tender areas and evaluate the severity of the condition.

Imaging Tests

  • X-rays: Can reveal the presence of bone spurs and provide a clear view of the bone structure.
  • Ultrasound: Useful for assessing soft tissue damage and inflammation in the plantar fascia.
  • MRI: Offers a detailed view of both bone and soft tissue, helping to identify the extent of damage and any other underlying issues.

These diagnostic tools help in identifying the exact location and extent of the problem, ensuring a comprehensive understanding of the condition. Accurate diagnosis is essential for tailoring an effective treatment plan that addresses both bone spurs and plantar fasciitis.

Treatment Approaches

Treatment for bone spurs and plantar fasciitis typically begins with conservative measures:

Conservative Treatment Options

  • Stretching and Strengthening Exercises: Improve flexibility and reduce strain on the plantar fascia. Specific exercises, such as calf stretches and plantar fascia stretches, can help alleviate tension in the foot.
  • Orthotic Devices or Shoe Inserts: Provide support, cushioning, and proper foot alignment. Custom orthotics can be particularly effective in distributing pressure more evenly across the foot and reducing strain on the plantar fascia.

Advanced Treatment Options

For severe or persistent cases, more advanced treatments may be necessary, such as:

  • Corticosteroid Injections: Administered to reduce inflammation and provide pain relief. These injections can be particularly beneficial for individuals with severe pain that does not respond to other treatments.
  • Extracorporeal Shockwave Therapy (ESWT): A non-invasive treatment that utilizes shock waves to stimulate healing. ESWT can promote tissue regeneration and reduce pain by increasing blood flow to the affected area.

Surgical Intervention

In rare cases where conservative and advanced treatments fail to provide relief, surgical intervention may be considered. Procedures such as plantar fascia release or removal of bone spurs can be performed to alleviate pain and restore function. Surgery is typically reserved for cases with significant impairment or chronic pain that severely impacts daily life.

Seek Professional Help

If you experience persistent heel pain or foot discomfort, it is essential to seek professional evaluation and treatment from our compassionate podiatrist. Early intervention can prevent further complications and promote faster recovery. By addressing both bone spurs and plantar fasciitis, a comprehensive treatment plan can provide lasting relief and improve your quality of life.

For a comprehensive foot evaluation and personalized treatment plan, contact us today at 510-647-3744 or schedule an appointment. Let us assist you in taking the first step toward a pain-free life!

Discover Lasting Relief: Unraveling the Mystery of Heel Pain

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We’ve all been there: that sharp, nagging pain in your heel that feels like a dagger every time you take a step. It’s not just a physical discomfort; it’s a motivation killer that can put a damper on your daily activities, from simple tasks like walking to your car to more active pursuits like jogging or hiking. 

But here’s the good news: effective treatment is available for a wide range of heel pain causes. So, before you resign yourself to a life of limping, let’s dive into the world of heel pain and uncover the secrets to lasting relief.

Understanding the Complexities of Heel Pain: Diverse Roots of Discomfort

Heel pain isn’t a one-size-fits-all condition. It’s a complex issue with diverse causes that can vary from person to person. Common culprits include overuse, unfavorable footwear choices, and structural abnormalities like flat feet or high arches.

  • Insight into Overuse: Overuse can strain and damage the soft tissues in your heel, leading to inflammation and pain. Whether it’s from running, standing for long periods, or wearing unsupportive shoes, overuse can take a toll on your feet.
  • The Role of Footwear and Standing Surfaces: Wearing shoes that don’t provide adequate support or standing on hard surfaces for extended periods can exacerbate heel pain. These factors can put undue stress on your feet, leading to discomfort and potential injury.
  • Structural Abnormalities: Conditions like flat feet or high arches can alter the mechanics of your foot, leading to imbalances and increased pressure on the heel. These structural issues can contribute to chronic heel pain if left untreated.
Female hands giving massage to her foots in bedroom,feet soles massage

Linked Conditions

Heel pain can also be a symptom of underlying conditions like Plantar Fasciitis, Achilles Tendinitis, and more. It’s crucial to address these underlying causes for effective and long-term relief.

Plantar Fasciitis: This condition involves inflammation of the plantar fascia, a band of tissue that connects the heel to the toes. It’s a common cause of heel pain, especially among runners and individuals who spend a lot of time on their feet.

Achilles Tendinitis: This condition affects the Achilles tendon, the large tendon that connects the calf muscles to the heel bone. It can cause pain and stiffness in the back of the heel, particularly during physical activity.

Tailored Treatment for Lasting Comfort: Holistic Evaluation

To effectively treat heel pain, a thorough physical exam and patient input are essential. While surgery is rarely necessary, it may be considered if other treatments prove ineffective.

Comprehensive Treatment Approaches: Footwear Wisdom

Proper footwear plays a crucial role in preventing and alleviating heel pain. When selecting shoes, consider the specific activities you’ll be engaging in and ensure they provide proper fit and arch support.

Orthotic Support

For those whose footwear falls short, custom orthotic inserts can be a game-changer. Orthotics can redistribute weight and provide optimal support during movement, reducing strain on the heels and promoting healing.

Lifestyle Adjustments

Maintaining an active lifestyle is important, but it’s essential to do so with caution. Balance your activity levels to avoid exacerbating the condition and listen to your body’s signals.

Rest and Recovery

Sometimes, the best treatment is rest. Recognize the need for temporary activity reduction to facilitate healing and incorporate rest into your overall treatment plan.

Taking the First Step Towards Relief: Timely Action

Don’t ignore persistent heel pain. Early intervention is key to efficient problem resolution, so don’t hesitate to seek professional help if you’re experiencing ongoing discomfort.

Heel pain may be a common issue, but it doesn’t have to be a lifelong struggle. By understanding the diverse causes of heel pain and adopting a comprehensive treatment approach that includes proper footwear, orthotic support, lifestyle adjustments, and timely action, you can discover lasting relief and get back to doing the activities you love.

Ready to say goodbye to heel pain for good? Don’t wait another day to take action. Schedule a consultation with Dr. Miyazaki to discuss personalized treatment options and start your journey toward lasting comfort and relief. Your feet will thank you!

Hate Heel Pain? Practice These Habits to Prevent It

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Embark on your East Bay explorations without the hindrance of heel pain. From the scenic trails around Lake Anza at Tilden Regional Park to the captivating flora at UC Berkeley Botanical Gardens, foot discomfort shouldn’t impede your adventures. Let’s delve into our blog, offering five vital tips to keep your heels and feet pain-free with our “Do this—not that” approach.

Optimize Your Weight—Say No to Extra Pounds

Maintaining a healthy weight is not just about aesthetics—it plays a crucial role in foot health. Excess weight places additional stress on the bones and tissues in your feet, often leading to painful problems. Embrace a balanced diet rich in nutrients that foster strong bones and tendons, minimizing the risk of developing foot-related issues.

Shoes Are Your Allies—Avoid Going Barefoot

The choice of footwear can significantly impact your foot health, especially when traversing bare floors or hard pavement. Going barefoot exposes your feet to potential bruises, cuts, and calluses. Shield your feet by opting for appropriate footwear that provides support and cushioning. Choose functionality over fleeting fashion trends, ensuring your feet are protected during various activities.

Hate Heel Pain? Practice These Habits to Prevent It 2

Smart Shoe Choices—Prioritize Comfort over Style

While stylish heels and ballerina flats may be tempting, sacrificing foot comfort is not worth the momentary appeal. Opt for attractive shoes that offer the necessary support and cushioning. Prioritize functionality over style, especially when engaging in sports activities. There are plenty of aesthetically pleasing shoes available that prioritize foot health—explore your options to find the perfect balance.

Warm-Up Routine—Prepare Your Muscles

Before engaging in physical activity, it’s crucial to prepare your muscles to reduce the risk of injuries. Begin with a brisk 5-minute walk or incorporate jumping jacks to elevate your heart rate. Follow this with dynamic stretches that mimic the movements you’ll be making during your workout. Conclude with static stretches and a cool-down session. Proper conditioning, especially for calf muscles, can go a long way in preventing Achilles tendon and plantar fascia problems.

Embrace Rest—Avoid Constant Stress

Your feet, like any other part of your body, need sufficient rest to recover from stress and trauma. Introduce variety into your routine by incorporating activities like biking or swimming, which alleviate constant stress on your feet. If your job involves prolonged periods of standing, take regular breaks to relieve pressure. By allowing your feet enough rest time, you provide them with the opportunity to heal and repair damage caused by running or extended periods on your feet.

By incorporating these expert tips into your routine, you can significantly reduce the risk of heel pain and other foot-related issues. Should problems persist or if you want personalized advice, don’t hesitate to contact the office of Yuko Miyazaki, DPM, in Berkeley, CA, at (510) 647-3744, or conveniently schedule online using our contact form. Our dedicated team is ready to identify the root cause of your problem and recommend the most effective treatment, ensuring your journey remains pain-free and enjoyable.

Can Orthotics Help Relieve Your Heel Pain?

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Heel pain can be a persistent and debilitating issue, affecting your ability to enjoy daily activities and maintain an active lifestyle. Fortunately, there are solutions available, one of which is custom orthotics. In this comprehensive guide, we’ll explore what orthotics are, their different types, the causes of heel pain, and how custom orthotics can provide effective relief.

What Are Orthotics?

Orthotics are specialized devices designed to provide support and improve the function of the feet. They are custom-made or prefabricated inserts that fit comfortably into your shoes, offering a range of benefits for various foot conditions.

What Can Orthotics Do?

Orthotics are specialized devices designed to address various foot conditions and provide support and relief. Understanding the multifaceted benefits of orthotics can help you appreciate their role in managing heel pain and other foot-related issues. Here’s a more detailed exploration of what orthotics can do:

Support the Arch

Orthotics can provide essential support to the arches of your feet. Arch support is crucial because it helps distribute weight evenly across the feet, reducing excessive pressure on specific areas like the heel or the balls of the feet. This support is particularly beneficial for individuals with flat feet or fallen arches, as it helps maintain proper foot alignment.

Correct Alignment

One of the primary functions of orthotics is to correct foot alignment issues. Misalignment can lead to problems such as overpronation (excessive inward rolling of the foot) or supination (insufficient inward rolling). By guiding the foot into a more neutral and biomechanically efficient position, orthotics help reduce strain on the heel and other parts of the foot.

Cushioning and Shock Absorption

Orthotics are equipped with cushioning properties that provide shock absorption during activities like walking, running, or standing. This cushioning minimizes the impact on the heel and surrounding structures, making it an effective method for managing heel pain. It also reduces the risk of injury and fatigue, particularly during high-impact activities.

Pressure Redistribution

Orthotics are designed to redistribute pressure away from specific problem areas. For individuals with heel pain, this means less direct pressure on the painful area. By dispersing the load evenly across the foot, orthotics help alleviate discomfort and prevent further irritation.

Enhanced Stability and Balance

Custom orthotics, in particular, offer enhanced stability and balance. They are tailored to your specific foot shape and condition, ensuring a perfect fit. This personalized support enhances your overall stability, reducing the risk of falls or injuries related to poor balance.

Orthopedic insoles in shoes on rug near rack, closeup

Types of Orthotics

There are three primary categories of orthotics:

Over-the-Counter Shoe Inserts

These are mass-produced and available without a prescription. While they may provide some comfort and support, they are not customized to your specific foot shape or condition.

Prefabricated Arch Supports

These are more specialized than over-the-counter inserts but still not custom-made. They offer some degree of customization, primarily focusing on arch support.

Custom Orthotics

Custom orthotics are the most tailored option. They are designed specifically for your feet, taking into account your unique anatomy and any specific foot conditions or issues you may have. Custom orthotics can be further divided into two categories:

Functional orthotics: These are designed to correct abnormal foot motion and provide improved biomechanical function. They are often used to address issues like overpronation or supination.

Accommodative orthotics: These are designed to provide cushioning and support for conditions that cause pain and discomfort, such as plantar fasciitis, diabetic foot ulcers, or arthritis.

Photo of a woman's hands touching heels on a white background..She felt pain in her heels.

What Causes Heel Pain?

Heel pain is a common ailment that can be attributed to various factors and conditions. Understanding the underlying causes of heel pain is crucial for effective diagnosis and treatment. Here are some of the primary factors that can lead to heel pain:

Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot and connects your heel bone to your toes, becomes inflamed. The pain is typically most intense when taking the first steps in the morning or after prolonged periods of rest.

Achilles Tendinitis

The Achilles tendon, which connects the calf muscles to the heel bone, can become inflamed or irritated, leading to heel pain. This condition often results from overuse or excessive strain on the tendon, such as in athletes who engage in running or jumping activities.

Heel Spurs

Heel spurs are bony growths that can develop on the underside of the heel bone. They often form in response to long-term strain on the plantar fascia or Achilles tendon. While heel spurs themselves may not always cause pain, they can contribute to the development of other heel conditions, such as plantar fasciitis.

Excessive Pronation

Pronation refers to the natural inward rolling motion of the foot during walking or running. However, excessive pronation, also known as overpronation, can lead to misalignment of the foot and cause strain on the heel and arch. Over time, this can result in heel pain.

How Can Orthotics Help Relieve Heel Pain?

Custom orthotics can play a crucial role in relieving heel pain by addressing the underlying causes and providing the necessary support and cushioning. Here’s how they can help:

Support for the Arch

Orthotics can provide the right level of arch support, reducing strain on the plantar fascia and helping alleviate plantar fasciitis pain.

Alignment Correction

For individuals with excessive pronation or supination, custom orthotics can help correct the alignment of the foot, reducing stress on the heel and Achilles tendon.

Pressure Redistribution

Orthotics can distribute pressure more evenly across the foot, preventing excessive pressure on specific areas like the heel or the ball of the foot.

Shock Absorption

The cushioning provided by orthotics can absorb shock during walking or running, reducing the impact on the heel and preventing further irritation.

Custom orthotics, in particular, are highly effective because they are tailored to your unique foot structure and condition. Dr. Miyazaki will conduct a thorough assessment, including gait analysis and measurements, to create orthotics that perfectly suit your needs.

Get the Help Your Heels Need

If you’re suffering from heel pain, don’t let it limit your lifestyle or prevent you from enjoying your favorite activities. Custom orthotics, designed specifically for your feet and condition, can provide significant relief.

Consult with Dr. Miyazaki to discuss your heel pain and explore the benefits of custom orthotics. When you receive the right support and treatment, you can begin living pain-free and actively again. Don’t wait; get the help your heels need today.

5 Heel Pain Treatment Options That Don’t Require Surgery

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Heel pain affects millions of Americans each year, and the cause can stem from a variety of conditions. The two most commonly seen causes of chronic heel pain are plantar fasciitis, which affects the bottom of the foot, and Achilles tendinitis, which affects the back of the heel.

If you don’t qualify for surgical options, or you don’t want surgery, you might feel like you’re forced to simply deal with heel pain, but this isn’t the case.

At our office, we’re with you every step of the way. Here are some of the best ways you can treat heel pain without surgery.

Man resting feet to treat heel pain.

Rest Your Heels With Regular Breaks

Taking routine breaks from physical activity can give your heel some much-needed recovery time. Many patients report that their heel pain flares up during periods of intense activity, and if that is the case for you, rest is the best remedy. 

Whether you have heel pain from starting a new exercise program or being more active than usual, there are a few things you can do:

  • Limit physical activity for several days following your heel pain.
  • Elevate your feet and ankles whenever you sit or lie down.
  • Apply ice to the affected areas to reduce inflammation and tenderness.

The RICE method is a great reminder for treating heel pain at home. Rest, ice, compress, and elevate. Ask our podiatrist about plantar fasciitis compressions socks or heel compression socks to reduce swelling and pain.

Invest in Supportive Shoes

Shoe support is vital to protecting your feet and eliminating discomfort. Heel pain can stem from bearing too much weight on your feet as you walk. The right shoes will provide ample cushioning to keep your feet in good condition.

When buying shoes for heel pain, keep these tips in mind:

  • Wear shoes that fit properly, even if it’s a half-size up or a size larger than you usually wear.
  • Replace shoes when their arch starts to wear down.
  • Make sure that you wear high-quality exercise shoes for sports or physical activity, and supportive, durable shoes for everyday wear. 
  • Get personalized shoe recommendations from Dr. Miyazaki if you’re having trouble getting a decent fit. 

Get Custom Orthotics

Orthotics, or shoe inserts, are made to fit your unique foot shape. Many people experience heel pain because their arches don’t fit the standard shape of regular shoes. They need custom orthotics to give their feet the right support.

Picking out insoles yourself may seem like an easy fix, but we actually advise against this method. Just like shoes are made with a “standard” foot in mind, insoles also tend to follow a typical formula. This means you could wind up buying insoles that either do nothing or make your shoes even more uncomfortable.

Working with our podiatrist is the best way to ensure your insoles are built exactly for your feet. This also boosts the likelihood of actually reducing heel pain without further treatments.

Woman stretching calves to treat heel pain.

Stretch and Exercise Your Calves and Feet

Stretching and cardio are important for total body wellness, but they also play a big role in how your feet feel, too. Tight calf muscles are notably linked to heel pain because they connect to your ankles via the Achilles tendon.

If your calves are not lengthened and strengthened often, you’re more likely to experience painful soreness and tightness that stems through your feet.

Here is an easy foot exercise you can try at home:

  • Start on the floor sitting up with your legs out in front of you.
  • Wrap a resistance band or rolled-up towel around the ball of one foot.
  • Gently pull the band/towel toward you. You should feel a stretch along your heel.
  • Hold for 10 to 20 seconds, and repeat on the other foot.

If stretching or exercise causes you pain, stop immediately. Reach out to us for an appointment so we can identify the root cause and help ease your symptoms while treating the problem.

Wear Splints When You Sleep

Night splints for plantar fasciitis can help ease heel pain in the morning. The plantar fascia is a long band of delicate tissue that connects your heel bone to your toes. It helps absorb shock from walking and running, but sometimes, it becomes inflamed or irritated. This leads to the common issue of plantar fasciitis heel pain. 

During periods of rest, your plantar fascia naturally contracts. When you wake up and bear weight on your feet, this can irritate the fascia and cause pain. 

Night splints elongate your plantar fascia, preventing the sudden jolt of pain when you wake up and immediately stretch the band of tissue. 

Need More Help with Your Heel Pain? We can Help!

Heel pain doesn’t have to be a part of your daily life. We can help you find the right treatment for your problem at our office in Berkeley, CA. Contact us today at (510) 647-3744, or click here to schedule an appointment online.

Hate Heel Pain? These 6 Habits Can Help You Manage and Prevent It

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As public life in California shifts to contain a pandemic, we’re guessing you’re spending a lot more time at home than usual.

At a time like this, making sure you’re able to get outside, get exercising, go for a hike, and use those feet (while maintaining that critical 6-foot bubble of personal space) is more important than ever—both for physical health, and for your sanity!

In other words, this is no time to let heel pain stand in the way of your activity!

If heel pain is currently preventing you from living as full a life as you can, or you’ve struggled with heel pain on and off a lot in the past, observing these tips may help you relieve and prevent that discomfort.

High heels can cause heel pain

Choose Your Shoes Wisely

We’re not saying you can’t be fashionable. But you should never let your sense of fashion override your need to choose shoes that are comfortable, supportive, and functional!

Think of it this way: those towering heels and skimpy ballerina flats might look super cute, but others aren’t going to notice them if they’re too busy watching your face grimace in pain!

Most people do great with a comfy pair of casual or all-purpose athletic shoes (“athleisure” as they say) for everyday wear. Making sure they actually fit properly, though, is one essential piece that a lot of people seem to miss. Always take the time to measure your feet and test the fit on any pair of shoes when you go shopping—even adult feet change shape and size over time! Shoes should be comfy from the get-go—if they have to be “broken in,” they don’t fit and never will.

Also, if you plan to specialize in a particular sport—like running, tennis, or basketball—choose sport-specific shoes for these activities. Different types of activities challenge (and jeopardize) your feet and ankles in different ways, and you want your shoes to be well matched for the activities you’re asking your feet to perform.

Don’t Be a “Weekend Warrior”

Here’s what we mean by this:

  • Try not to follow up long periods of inactivity with brief, intense bursts of very high-volume activity.
  • Ease into new sports or exercise routines gradually and ratchet up the intensity slowly, increasing by only 10 to 15 percent (at most) per week.

In other words, try to stay consistently active several times per week, every week of the year, and be careful and deliberate when you change seasons or routines.

We know that’s not exactly the easiest advice to follow even in the best of times, and much less so if a government order is keeping you from physical activities you’re more accustomed to (shopping, going to the gym, working a physically demanding job, etc.). But it’s still really important!

Doing “too much, too soon” can spell doom for your heels, since your body needs time to adjust to new types of stresses. So try to stay active throughout the week, and don’t get too gung ho on new workouts. Start at a pace you know you can handle, then turn the dial up slowly from there.

Stretching before activity to help prevent heel pain

Warm Up Before Physical Activity

Even if you are exercising more regularly and consistently throughout the week, you still need to take time to warm up before each session if you want to reduce your risk of injuring your heels (and other parts of your body, for that matter.) Cold muscles and tendons are much more susceptible to damage than those that are properly warmed up.

Start with a brisk 5-minute walk or jumping jacks, followed by some dynamic stretches that mime the movements you will be making. Then, after your workout or game, take time for some static stretches and cool down. Proper conditioning of your calf muscles, for instance, can go a long way in heading off painful Achilles tendon and plantar fascia problems.

Cross Train and Rest Appropriately

Running is a great activity. So are many other high-impact sports that require running or jumping. But those activities can be quite hard on your heels, and if you do them every day you never give your body a chance to recover and rebuild itself.

That may mean mixing up your running routine with a biking or swimming day a couple times a week. It could mean taking frequent breaks if you are on your feet all day at work to take the pressure off.

Your feet can be damaged by trauma from running or long periods of standing. The only way for them to repair the damage is allowing them enough rest time for healing to take place.

Maintain a Healthy Body Weight

This one is pretty simple. Heavier people just put more stress on the bones, fascia, and other tissues of their heels and feet for every step they take and every second they stand than a lighter person does.

In fact, the actual impact force on your heels may be equivalent to several times your body weight, especially when jogging, sprinting, or jumping. So you might be surprised at how big of a difference losing even a relatively small amount of weight can make.

See a Podiatrist if Your Pain Persists

Most minor cases of heel pain tend to be easy to manage at home. Follow the above tips, and you’ll have a great chance of greatly minimizing or eliminating your discomfort.

However, persistent heel pain, or pain that is so severe it starts to really limit your ability to be active, should always trigger a visit to the podiatrist. It isn’t normal, there is a reason for it, and we have the training, experience, and expertise needed to identify the cause and prescribe an effective treatment plan.

Better yet, 95% of the time, surgery isn’t required!

If you’re suffering, don’t wait any longer to call the office of Dr. Yuko Miyazaki in Berkeley, CA. You can reach us by phone at (510) 647-3744, or schedule online using our contact form.

Orthotics for Your Athletic (and Non-athletic) Needs

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orthotics-heel-pain

People’s views on custom orthotics tend to be varied, but there is a firm camp who believes that these devices are “just not for them.”

One of the more amusing parts of this camp is that it contains both the following types:

  • Athletic folks who believe orthotics are for slower people, and that using them will be a hindrance.
  • Less active folks who believe orthotics only benefit people who move a lot, and won’t be of particular benefit to them.

It’s human to adopt a “not me” attitude to certain things, but in this case both sides are mistaken.

Are orthotics for everyone? No, but no matter what your activity level is, the right inserts can address problems that may be keeping you from performing your best—whether that’s on the field or in the office!

How Orthotics Can Benefit Athletes

When you are physically performing, your body acts like a vehicle you are powering toward a goal, whether it’s running into the end zone or hitting a sweet jump shot.

Naturally, you want this machine running at its best. You build power and speed through training and healthy habits. That gives you a great “engine.”

But what if you are out of alignment, so to speak?

When a car falls out of alignment, it has negative effects to the overall performance. You may find yourself having to adjust to the car drifting or oversteering, and your ties are going to start wearing unevenly.

The same thing can happen to your body if you have an abnormal foot structure or gait. For example, if your feet roll too far inward as you run (over-pronation), your body must expend extra energy to maintain your stability. In other words, you’re firing muscles in lateral ways that aren’t necessarily propelling you forward.

Additionally, this extra movement and shifting can place excess stress on your body. This can often be seen on the treads of shoes. Those who over-pronate will often see significantly more wear near the ball of the foot and the big toe.

Now think of that wear applying to you, too! Unintended stress centralizing in areas not originally meant to handle it can increase the risk of injury. This doesn’t just apply in the feet and ankles, either. Due to the way our bodies adjust to stabilize ourselves, extra stress may be felt in the legs, knees, or hips, too.

Custom orthotics are capable of providing proper support and correction for many structural issues athletes might have. Not only can they reduce the risk of sidelining injuries, but the increased comfort and realignment they offer can make for more efficient and confident performance as well!

Now, we are not saying orthotics are a magic Disney movie prop that will turn you into a star player as soon as you put them on. What they can do, however, is reduce the barriers that can slow down your improvement.

How Orthotics Can Benefit the Not-Quite-As-Athletic

So, orthotics can be a good choice for people who like to run and jump a lot, but are they really going to have an effect on a slower paced life?

Well, yes!

You don’t have to have a high-impact life to be facing problems that orthotics may help. If you have a sharp, stabbing pain in your heels as soon as you get up in the morning, that’s just one way you might be a candidate!

While plantar fasciitis, a likely cause of that heel pain above, can develop in athletes who push their routines too far too quickly, it can also come up in people who spend all day working on their feet—even in just a standing position. This is especially true if the surface you work on is hard and unyielding.

Once again, foot structure and stress points can play a role in developing pain and discomfort, even if only gravity is mostly to blame.

Custom orthotics can address these issues, as well as provide additional cushioning to feet that must bear the brunt of concrete or asphalt all day. (If possible, we would also recommend bringing a cushioned mat to your work zone to stand on.)

The effects of painful feet and heels can be draining on an everyday existence. If you dread getting up in the morning, or feel too wiped to do much after dealing with discomfort throughout your work day, it’s reducing the quality of life.

If you live with diabetes and/or nerve damage to your feet, orthotics can be more than comforting; they can also help protect your feet against sores and injuries that can develop serious complications.

fitting-orthotic-inserts

Are Orthotics Right for You?

While a store-bought insert might provide help in a handful of circumstances, only custom-made orthotics are prescribed specifically to your unique foot shape and lifestyle needs.

Whether you are more of a track runner or a desk jockey, knowing the root causes of your pain will allow us to more directly confront it. Custom orthotics may be exactly what you need, or maybe they are part of an overall treatment plan that includes lifestyle changes and physical therapy to condition the areas that are causing trouble. Sometimes orthotics may not be needed at all, and other treatments are recommended instead.

Whatever the recommended course of action, we will be sure to fully discuss all of your options with you. We want you to have all you need to make a decision in full confidence.

Our office on Regent Street in Berkeley is ready to see you and provide you the foot and ankle care you deserve. Call us at (510) 647-3744 or fill out our online contact form to have a member of our staff reach out to you.

Recognizing and Treating Plantar Fasciitis

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treating plantar fasciitis

At our Berkeley foot doctor office, we take pride in offering treatment for a wide range of foot and ankle conditions and injuries. No matter what is causing you pain or difficulty in a lower limb, we look forward to creating a customized treatment plan to help you get back to your favorite activities.

Of course, just because we treat so many different foot problems doesn’t mean they are all equally as common. In fact, there is one source of heel pain that tends to be more prominent than any other – plantar fasciitis.

There’s a decent chance you are already familiar with this condition. For the benefit of those who aren’t, though, let’s take a real quick look at it. In doing so, we’ll cover some of the signs that will help you recognize a case of plantar fasciitis.

To best understand this condition, it can be helpful to know a bit about the anatomy of your heel.

The heel bone is known as the calcaneus, and it sits at the back of the foot, underneath the talus bone. There are two very important tissues that connect to the calcaneus – your Achilles tendon and plantar fascia.

Now, there are certainly issues that can arise on account of the Achilles tendon, but—as you might expect—plantar fasciitis is an injury to the plantar fascia.

So what is a fascia, and what specifically is the plantar fascia?

Well, a fascia is a thin sheath of fibrous connective tissue that encloses a muscle, group of muscles, or organ. The plantar fascia, specifically, bridges the rearfoot to the forefoot. This fibrous tissue runs along the bottom of the foot and supports the arch. In doing so, it is a bit like the string you pull back on a bow before letting an arrow fly.

Plantar fasciitis is a very common overuse injury caused when the plantar fascia is subjected to excessive stress. The extra forces cause tiny tears in the tissue, and repeated stretching and tearing results in irritation, inflammation, and pain.

As we look at the symptoms of the condition, the most easily identified sign of plantar fasciitis is an intense, stabbing pain accompanying the first steps following extended periods of rest. This pain is felt in the bottom of the heel and is often quite pronounced in the morning (after a night’s sleep).

The heel pain will usually subside in time as you move around, but it does return again after any additional periods of rest or time spent standing in one spot. This is explained by the fact that the body works to repair the fascia during those times of rest, but the subsequent steps rip the tears back open.

Achille's Tendon Stretch

There are stretching exercises that can not only alleviate the pain you encounter with this condition, but also prevent it from happening in the first place. Some of the better ones include:

  • Achilles Tendon Stretch – Stand approximately a foot and a half in front of a wall with your hands on it. Place your left foot behind the right one so the toes touch the heel. Keeping your back leg straight, bend your front knee until you feel the stretch in your lower left leg. Hold for 10 seconds and then switch legs. Repeat two more times.
  • Plantar Fascia Stretch – Sit barefoot in a chair and place your foot over your knee. Using the hand on the same side as your foot, gently pull back on your toes until you feel a good stretch along the bottom of your foot. Hold for 10 seconds and then switch feet. Repeat two more times.
  • Towel Pulls – Place a towel on the floor and grab it with your toes and pull the towel towards you, then switch feet. Repeat 10 times.

Stretching exercises are a great way to start—and may turn out to be all the care you need—but it’s certainly possible that you will require additional treatment.

Other components we may include in your plantar fasciitis treatment plan, include:

  • Rest. Taking time away from high-impact activities or, even better, replacing them with low-impact ones (cycling, swimming) will better allow your body to repair the damaged tissue.
  • Ice. An appropriate icing regimen will both relieve inflammation in the fascia and reduce pain.
  • Medication. We may recommend or prescribe certain pain relievers (including ibuprofen and naproxen), or use corticosteroid injections to provide relief.
  • Orthotic devices. Whether we prescribe custom orthotics or recommend certain heel cups or cushioning inserts, these devices can more equitably distribute pressure and take it away from your fascia.

If you would like additional information on this common overuse injury—or you are experiencing the sharp pain it causes and would like professional treatment—contact our Berkeley office by calling (510) 647-3744. To help serve you better, we also have an online form that you can fill out and connect with us right now!

Heel Pain from Running

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Like the Energizer Bunny, runners—especially long-distance ones—want to keep going and going and going, and just like mailmen and women “neither snow nor rain nor heat” will keep dedicated runners from their training. So, if you’re one of our Bay area runners, we know you may be tempted to keep going when you have some pesky heel pain. A word to the wise – don’t!

Heel pain from running will get worse without treatment, especially if it’s caused by the most common culprits: plantar fasciitis and Achilles tendinitis. Both of these are soft tissue injuries, affecting the plantar fascia and Achilles tendon, respectively.

With plantar fasciitis, you will feel pain under the heel when you get out of bed in the morning. It’s best not to keep training at the same level you had been. The pain will seem to go away after you’ve started walking around, but it will come back if you don’t seek treatment.

Heel Pain

The best thing for you to do at this point is cut back on the running—even though we know that can be hard to do—until the plantar fascia has healed. That’s a great starting point, but you will also need to stretch the affected tissues and make a gradual return to your running program, or risk having the same thing happen over and over again.

The other common cause of heel pain (Achilles tendinitis) can develop when the Achilles tendon is overworked. Whereas your Achilles is a very strong tendon—strongest in your body, actually—it isn’t infallible. In this case, heel pain is experienced during and immediately after activity. You will find that pain becomes more intense over time, and especially if you aren’t taking the appropriate measures.

Just like with plantar fasciitis, you will need to give your body time to rest and heal itself. This means cutting back on your running until you are better. You will also benefit from stretching, medication, and icing the inflamed tendon.

You can help your body heal, and even reduce your risk of sustaining these injuries in the first place, by going with a more-balanced workout program. Instead of just running, you should consider cross-training by incorporating some low-impact activities into your exercise routine. Swimming, cycling, yoga, and even walking are all great options for this. So, think about running 3-4 times during the week and then picking some low-impact exercises for the other days.

If you are having heel pain from running, give our Berkeley, CA office a call at (510) 647-3744 and request an appointment with our foot doctor. We will be glad to determine what is wrong (because there are other possible causes) and then create a treatment plan so you can get back to running as soon as possible!

Hate Heel Pain? Practice These Habits to Prevent It

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RunnersWith so many wonderful places to enjoy in the East Bay, you don’t want to be bogged down by heel pain. Hiking around Lake Anza at Tilden Regional Park or wandering among the interesting foliage and blooms at UC Berkeley Botanical Gardens can become a painful proposition if you have foot problems. We want to share five “Do this—not that” tips to prevent pain in your heels and your feet in general:

  1. Maintain a healthy weight—don’t pack on the pounds. It’s a fact: heavier people experience more stress on the bones and tissues in their feet, and often have more painful problems than those who stay in a normal weight range. While you are at it, be sure to eat foods that help you build strong bones and tendons.
  2. Wear shoes—don’t go barefoot. This is especially important when walking on bare floors or hard pavement. Your feet are much better off with protection under them to head off a stone bruise, cut, or callus.
  3. Choose shoes wisely—don’t follow the latest fashion. We know—those towering heels and skimpy ballerina flats look so cute, but people look at your face first, and they don’t want to see you grimacing in pain. It’s simply not worth the trouble to ruin your feet in the name of style. Also remember to get the right shoes for any sports activities. There are attractive shoes around that still provide the support and cushioning your feet need, so do your footwork and find them!
  4. Warm up before physical activity—don’t just dive in. Cold muscles and tendons are much more susceptible to damage than those that are properly warmed up. Start with a brisk 5-minute walk or jumping jacks, followed by some dynamic stretches that mime the movements you will be making, and then take time for some static stretches and cool down after your workout or game. Proper conditioning of your calf muscles, for instance, can go a long way in heading off painful Achilles tendon and plantar fascia problems.
  5. Take rest times—don’t keep up constant stress. That may mean mixing up your running routine with a biking or swimming day a couple times a week. It could mean taking frequent breaks if you are on your feet all day at work to take the pressure off. Your feet can be damaged by trauma from running or long periods of standing. The only way for them to repair the damage is allowing them enough rest time for healing to take place.

Follow our advice and you have a much better chance of avoiding heel pain, but if you still encounter a problem, don’t wait too long to call the office of Yuko Miyazaki, DPM in Berkeley, CA. You can reach us by phone at (510) 647-3744, or schedule online using our contact form. We’ll help you figure out what’s causing your issue and determine the best way to treat it.

Contact Information

2999 Regent St., Suite 401
Berkeley, CA 94705

Hours: Mon, Wed, Fri: 8am-4:30 pm
Phone: (510) 647-3744
FAX: (510) 764-2446
Email: Dr.YukoM@Gmail.com

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