Senior Exercise & Health Newsletter
September 1, 2011 Issue Vol. 11 No. 9
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In This Newsletter
Introduction
Healthfully yours
Health Hints
Introduction***
The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.
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Healthfully yours****
Heel Pain
Heel pain can often be disabling for the
individual who experiences this condition. It is a condition that can occur
suddenly, or it can come on gradually over a period of time. The individual
may awaken one morning with a severe pain in the heel of one their feet. The
pain may lessen during the day’s activity; however, over a period of time
the pain can become constant and become a steady throbbing pain. Pressing
the center of the heel pad elicits a sharp, stabbing pain reaction.
Anyone undergoing pain in the heel should seek advice from his or her healthcare provider in order to get a definitive diagnosis. Heel pain can be caused by many contributing factors and should be diagnosed by a healthcare professional. In making a definitive diagnosis, x-rays will be needed. Once the diagnosis is made and the causative factors identified, treatment can be started.
Some of the most common causes of heel pain are, plantar fasciitis, heel spurs, infection, tumor, cyst, and fracture or stress factor. The plantar fascia is a very dense connective tissue that stretches from the heel bone (calcaneous) to the heads of the metatarsal bones. To read more about plantar fasciitis, go to: www.doctorsexercise.com, click on Journal Index and scroll down to: 4/15/05 Plantar Fasciitis.
Most often heel pain will be attributed to either plantar fasciitis or a heel spur. The heel spur may be a result of the plantar fasciitis. Other causes of heel spurs are, constant trauma to the heel, where the individual engages in a sport that constantly applies a pounding to the heels. Occupation, where excessive walking or standing all day on a hard surface can contribute to the forming of a heel spur. An individual’s walking posture and the shoes they wear are very important as well. As we age there is a tendency for the heel pad to atrophy and there is less protection for the heel bone and the stresses it undergoes.
All of the above causes can be classified as biomechanical because of the stresses placed on the feet. To treat the actual cause, it must be identified and eliminated entirely if at all possible, or if that is not feasible, it should be partly eliminated. If the individual is a professional athlete, or say a postal worker, they must use the proper shoes. Where a heel spur is shown on x-ray, the patient should use a heel pad insert specifically designed for those with heel spurs. These are pads with a cutout in the center that allows the pressure to be taken off the area of the heel spur. If the spur is unusually large, it may have to be surgically removed.
If there is a weakness in the longitudinal arch, the patient may need a custom orthotic support. When the longitudinal arch is weak the patient may try taping for a week or two before seeking an orthotic from their healthcare provider. For taping use an ace bandage, and apply in a figure eight configuration around the arch. The patient should also try exercises to strengthen the feet. A simple exercise such as bringing the body up and down on the toes for 2 to 3 minutes several times a day can be very effective. The patient can also use tubing that is easily obtainable. Place the center of tubing around the front of the foot (metatarsals) and hold both ends by winding around each hand. Pull tubing and then push the foot down and back. Repeat for 2-3 minutes, several times daily. This will stretch the plantar fascia. The patient can also use a golf ball under the foot and just roll the ball back and forth and all around. This is an easy exercise that can be performed while reading or even watching television. Read more in the health hints below on how to deal with the pain, inflammation and swelling.
Health Hints***
When there is pain, swelling and inflammation present, the patient can help reduce the pain, swelling and inflammation by taking the following measures. Use a pan large enough to accommodate the foot. Fill ¾ full with cool water. Add a ½ cup of white vinegar. Soak the foot for 20-30 minutes. After the soak, rub in a good analgesic gel. Biofreeze® is such an analgesic gel. To learn more about Biofreeze®, go to: www. doctorsexercise.com and check under products. This procedure can be used 3-4 times daily.
Following the above procedures can greatly eliminate foot pains. If the pain still persists, a visit to your healthcare provider is highly recommended.
Doc Cane
Copyright, Disclaimer, and Trademark information Copyrightã 1997-2003 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author.
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