Home > Family, Healthy Eats, Heel Pain, Stress Fracture, Work > Heel Hurt…Monday

Heel Hurt…Monday

So I hurt my “heel” after my run this weekend so I had to hobble into work on this COLD Monday, 10/19/09 morning!

Luckily, my high heels helped take a lot of pressure off my “heel” so I did not feel the pain as much as when I am barefoot at home.  =)

This morning I was in the mood for something other than my usually oatmeal so I had a toasted whole-grain waffle with 1/2 a sliced banana and a drizzling of syrup on top with a glass of orange juice for breakfast at home before departing.



The rest of the morning was spent working and blogging……..I finally breaked for lunch just before 2pm, when I couldn’t take my “growling” stomach anymore.  I had tuna on whole-wheat high fiber bread with a side of pickles & 1/2 a banana.



Just before 5pm I had a quick late afternoon snack of FiberOne Strawberry Non-Fat yogurt with a little piece of my Homemade “Chocolate Chip” Granola on the side.

Late Afternoon Snack

Late Afternoon Snack

I was Scheduled to hit the gym tonight, however due to my “hurt heel” I am skipping it in hopes of a quick recovery so I do not miss my RUN tomorrow night………so I ended up doing the following instead:

  • Stopping by and saw my folks after work as I had to get something from them.
  • Picked up my daughter at school.
  • Did an ATM transaction.
  • Went through the Wendy’s drive-thru to get chicken nuggets & fries for my daughter (she gets to have dinner at a fast food place of her choice once a week and this was her pick tonight) and a small chili for me.
  • Arrived home.
  • Showered.
  • Got dinner put together for myself and my hubby.  I took my Wendy’s chili and made a salad with it, which is one of my favorites!


  • Wrapped the birthday gifts for my step-son that I have to mail tomorrow.
  • Chatted with my daughter about the “tooth fairy” as she lost a tooth at school and was writing the her a note to put with her tooth under the bed……….so cute!!!
  • Then I pretty much surfed “blogs” the rest of the night while my husband watched t.v. next to me.


Heel Pain

Heel pain is most often caused by plantar fasciitis — a condition that is sometimes also called heel spur syndrome when a spur is present. Heel pain may also be due to other causes, such as a stress fracture (which is what I believe I have) , tendonitis, arthritis, nerve irritation, or, rarely, a cyst. Because there are several potential causes, it is important to have heel pain properly diagnosed. A foot and ankle surgeon is best trained to distinguish between all the possibilities and determine the underlying source of your heel pain.

Stress fractures are tiny, hairline breaks that can occur in the bones of the foot. They can be caused by overtraining or overuse, improper training habits or surfaces, improper shoes, flatfoot or other foot deformities, and even osteoporosis. These tiny breaks in the bones of the feet can lead to a complete break if left untreated.

Pain, swelling, redness, and possibly bruising can be signs of a stress fracture. The fracture can occur almost anywhere in the foot. X-rays and other studies are used to diagnose the stress fracture. A foot and ankle surgeon should be seen as early as possible to start treatment and possibly shorten the recovery time. Possible treatments include rest and possible immobilization of the foot. In some cases, surgery may be required to stabilize the stress fracture or to repair a stress fracture that has progressed to a fracture.

What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the band of tissue (the plantar fascia) that extends from the heel to the toes. In this condition, the fascia first becomes irritated and then inflamed-resulting in heel pain.


Symptoms of Plantar Fasciitis
The symptoms of plantar fasciitis are:

  • Pain on the bottom of the heel
  • Pain that is usually worse upon arising
  • Pain that increases over a period of months

People with plantar fasciitis often describe the pain as worse when they get up in the morning or after they’ve been sitting for long periods of time. After a few minutes of walking the pain decreases, because walking stretches the fascia. For some people the pain subsides but returns after
spending long periods of time on their feet.

Causes of Plantar Fasciitis
The most common cause of plantar fasciitis relates to faulty structure of the foot. For example, people who have problems with their arches—either overly flat feet or high-arched feet—are more prone to developing plantar fasciitis.Wearing non-supportive footwear on hard, flat surfaces puts abnormal strain on the plantar fascia and can also lead to plantar fasciitis. This is particularly evident when a person’s job requires long hours on their feet. Obesity also contributes to plantar fasciitis.

To arrive at a diagnosis, the foot and ankle surgeon will obtain your medical history and examine your foot. Throughout this process the surgeon rules out all the possible causes for your heel pain other than plantar fasciitis.In addition, diagnostic imaging studies such as x-rays, a bone scan, or magnetic resonance imaging (MRI) may be used to distinguish the different types of heel pain. Sometimes heel spurs are found in patients with plantar fasciitis, but these are rarely a source of pain. When they are present, the condition may be diagnosed as plantar fasciitis/heel spur syndrome.

Treatment Options
Treatment of plantar fasciitis begins with first-line strategies, which you can begin at home:

  • Stretching exercises. Exercises that stretch out the calf muscles help ease pain and assist with recovery.
  • Avoid going barefoot. When you walk without shoes, you put undue strain and stress on your plantar fascia.
  • Ice. Putting an ice pack on your heel for 10 minutes several times a day helps reduce inflammation. Limit activities. Cut down on extended physical activities to give your heel a rest.
  • Shoe modifications. Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia. Your shoes should provide a comfortable environment for the foot.
  • Medications. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may help reduce pain and inflammation.
  • Lose weight. Extra pounds put extra stress on your plantar fascia.

If you still have pain after several weeks, see your foot and ankle surgeon, who may add one or more of these approaches:

  • Padding and strapping. Placing pads in the shoe softens the impact of walking. Strapping helps support the foot and reduce strain on the fascia.
  • Orthotic devices. Custom orthotic devices that fit into your shoe help correct the underlying structural abnormalities causing the plantar fasciitis.
  • Injection therapy. In some cases, corticosteroid injections are used to help reduce the inflammation and relieve pain.
  • Removable walking cast. A removable walking cast may be used to keep your foot immobile for a few weeks to allow it to rest and heal.
  • Night splint. Wearing a night splint allows you to maintain an extended stretch of the plantar fascia while sleeping. This may help reduce the morning pain experienced by some patients.
  • Physical therapy. Exercises and other physical therapy measures may be used to help provide relief.

Although most patients with plantar fasciitis respond to non-surgical treatment, a small percentage of patients may require surgery. If, after several months of non-surgical treatment, you continue to have heel pain, surgery will be considered. Your foot and ankle surgeon will discuss the surgical options with you and determine which approach would be most beneficial for you.

Long-Term Care 

No matter what kind of treatment you undergo for plantar fasciitis, the underlying causes that led to this condition may remain. Therefore, you will need to continue with preventive measures. If you are overweight, it is important to reach and maintain an ideal weight. For all patients, wearing supportive shoes and using custom orthotic devices are the mainstay of long-term treatment for plantar fasciitis.

  1. October 20, 2009 at 4:03 pm

    I hope your foot starts to feel better soon!

  2. Pam
    October 21, 2009 at 12:59 am

    Great information you have here in your blog. Thanks for talking about Plantar Fasciitis. I have this condition and had never heard about it until it happened to me. It amazes me how many people this condition affects. And it is soooo true about the need to continue with preventative care for your feet. This is very important. Since learning about Plantar Fasciitis, I have started a site dedicated to it. Stop on by….www.apainintheheel.com


  3. lessonstolearn
    October 21, 2009 at 10:48 am

    Ouch! That sounds painful Good call in taking the night off to let the heel heal!

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