Two Steps to Heel Pain Relief
By Dr. Nicholas Pagano, DPM, FACFAS , Barking Dogs Foot and Ankle Care
As someone who’s dedicated more hours than I care to admit to talking about feet, I promise you’re in good hands. If you start your morning hobbling to the bathroom or if those first steps after sitting leave you wincing, I know exactly what you’re dealing with. Plantar fasciitis, that notorious “heel gremlin,” can take a real bite out of your daily routine. But don’t lose hope. Simple, smart care can provide real relief.
What’s the Cause of Heel Pain?
First, let’s understand what’s going on in your foot. The plantar fascia is a thick band of tissue running along the sole of your foot, from heel to toes. It’s the unsung hero of foot support, absorbing shock with every step you take. When this tissue gets overworked, tiny tears develop and inflammation sets in. The result? You guessed it: heel pain that shows up loudest after you’ve been off your feet.
Many of my patients arrive in my office baffled that simply standing up can hurt your feet so much. You can attribute factors like high or flat arches, jobs that keep you on your feet, tight calf muscles and unsupportive footwear. Yes, your stylish sneakers might look great, but they’re not doing your foot health any favors.
Step One: Orthotic Shoes
This is the part where your shoes become the MVP. I see it all the time: People show up convinced their shoes are “fine,” only to realize with new orthotic support what they’ve been missing. Orthotic shoes work smarter, not harder: they cradle your arch, keep your heel stable, and spread out the pressure so your plantar fascia can finally catch a break.
A good orthotic shoe like Revitalign® will offer good arch support that keeps your foot’s alignment in check, a deep heel cup to keep your heel snug and steady, and just the right amount of cushioning. Some even have thoughtful touches like metatarsal domes to help your stride stay balanced. Personally, I’ve had great success with Revitalign® footwear. I put on my Yumi sandals every night after a long day at work. The Full Contact Comfort® footbed in all Revitalign® shoes really does what it promises, and for the record, there are plenty of stylish options these days.
Trust me: making the switch to proper orthotic shoes isn’t about adding another thing to your to-do list. It’s about letting every step you take during the day work in your favor instead of setting you back.
Step Two: Stretching
While your new orthotic shoes are the first step to alleviating plantar fasciitis discomfort — and will definitely help — stretching will give your feet and calves the freedom to move. Even though the pain is happening in your heel, many people don’t know that your calf could be the culprit. Tight calf muscles tug on your heel, putting the plantar fascia under extra strain and setting up a cycle of pain. Enter regular, gentle stretching — a daily investment with big payoffs.
And, no, you don’t need to be a yoga master or have a fancy gym membership. Just a few minutes in the morning or throughout the day doing effective stretches will make a world of difference. There are plenty of easy-to-follow guides online, or get a custom routine from your podiatrist. Soon you’ll notice mornings, and every time you stand up, getting brighter and more comfortable.
Leave Heel Pain Behind
Look, heel pain from plantar fasciitis is more common than bad jokes in my office. But you don’t have to just grin and bear it. Start with orthotic shoes that offer proper support; that’s your new daily foundation. Pair it with straightforward stretching you can learn from your local podiatrist or trusty internet resources. When these steps become habit, you’ll tackle both the symptoms and the causes.