heel spurPosted by donovanbucca on 6/10/05 at 18:44 (176493)
I am a Cocktail Waitress in the Casinos of Atlantic City, I was just recently diagnosed with heel spur and PF. My Dr. wants me to wear strappings for a week at a time. I find that almost impossible to do. I feel fine until I wear my shoes and go to work then the pain gets really bad, I want to try to take care of this myself for a little while I just dont know where to start, should I take some time from work until I feel better, or just keep working through the pain.
Re: heel spurrudy on 6/10/05 at 19:48 (176498)
it will only get worst by taping it allows the planter to heel beleave me after three yrs of pain and one surgery
Re: heel spurRobert J. Sanfilippo, DC, CCSP, ART on 6/10/05 at 20:55 (176504)
There are a few things you can do if you want to try to handle this yourself. After your shift at work, I would suggest applying ice on the bottom of your feet. When applying ice, it will be Cold at first, then it will Burn, then Ache, then go Numb (CBAN). Once it is numb then take off the ice. This will reduce the irritation and dull the pain. The following day, wake up and take either a hot shower/bath. Then go into a hamstring and calf stretch. Then take a golf ball and roll it back and forth under both feet while standing. Put weight on the ball while you roll it back and forth. This will help to loosen your plantar fascia. Throughout the day, try to find time to stretch the above named muscles 2-3 times a day. This may help you resolve your plantar fascitis. Try it for 2 weeks, but if it doesn't help seek medical attention before it gets worse. I wouldn't work through the pain if I was you. If you need anymore advice please let me know.
Re: heel spurRon on 6/10/05 at 21:25 (176511)
Heat in the morning and ice at night. This is what I'm doing now. It just makes me feel better when a doctor recommends it. I wasn't sure if heating and icing together would be counter-productive.
Walmart sells these large cold packs for around $10. They work great. They stay cold for 20 minutes at a time, then they need to be put back in the freezer for a few hours. Get two for convenience.
Try nonweight bearing stretches. Here are some good excercises from Julie: bbt.cgi?n=152097 . With these can be added a simple toe raise. Raise the toes and try to touch the shin as best you can 10 times and hold for only 3 seconds. This has helped others, and can be done several times during the day. Do in the morning before getting out of bed and after being off your feet for a quick stretch.
Massaging your calf and plantar fascia can do wonders as well.