Flat feet, also known as fallen arches, may seem like no big deal, but
they can lead to problems for your knees, ankles, and feet in many cases
if left untreated. Flat feet are normal in infants and toddlers, due to
the fact that the arch has yet to develop, but it actually will fail to
develop in one or both feet in some twenty to thirty percent of the
population. Flat feet can be caused as the arches fall with the passage
of time, as well as being the result of obesity, foot injuries,
arthritis, and diabetes.
The human foot is comprised of some
twenty-six bones, thirty-three joints and well over one hundred muscles,
tendons, and ligaments. The job of the arch is to help distribute your
weight across the feet and legs. They also serve in providing proper
mobility, and need to be flexible. Fallen arches are often an inherited
condition, but adults with normal arches can see them deteriorate over
time. The weakening of a tendon called the posterior tibial tendon,
which is found along the inner part of the ankle, precipitates flat
feet, as the tendon is the major supporting structure of the arch.
Overwork and wear and tear on this tendon can cause swelling and
tearing, and once the damage is done, the arch can flatten out. Wearing
high heels for long periods of time is a common cause of flat feet among
women.
The symptoms of flat feet are easy enough to spot- one
foot looks flatter than the other, there is pain in the lower leg, pain
on the inside of your ankle, swelling in the same region, and foot pain-
all possible indications of flat feet. A good test for flat feet can be
done in the summer when you emerge from a swimming
pool. Observe your footprints, especially if you are on cement. The
front of the foot is joined to the heel by a strip. With fallen arches,
this strip will be the same width as the front of the foot. A healthy
and normal arch will leave a footprint with the strip being only half as
wide as the front of the foot; a very high arch will leave just a very
thin strip connecting the front to the back.
If you feel pain in
one foot, to insure that it is not the result of flat feet, place your
fingertips on a wall right in front of you. Attempt to stand on your
tiptoes. If you cannot, flat feet could be why. Or you can stand with
your feet parallel and have someone directly in back of you look at your
feet. With normal feet, that individual should only be able to see your
pinky toe from such a vantage point. On flat feet, the fourth and even
the third toe can be observed. A final test is to take off your shoes
and place them on a flat table. Look at them from behind at eye level.
The sole should be worn evenly if you do not have flat feet, as flat
feet will cause more wear on the inside of the sole. The shoe of someone
with flat feet will rock from side to side on a flat surface.
Your physician will use tests a bit more advanced than these, including
X-rays or perhaps an MRI if the situation warrants it. Many with flat
feet feel no ill effects from the condition, but in others, it can
result or make even worse such problems as inflammation and discomfort
in the ligaments of the sole, tendonitis in the Achilles tendon and
posterior tibial tendon, shin splints, calluses and bunions, and even
stress fracture in the lower regions of the leg. The body's alignment
can be skewed due to flat feet, and this can have an adverse effect on
the ankles, knees, and hips. Sometimes the person with flat feet will
find that their lower legs have aligned in such a way with their feet
that there is no trouble.
There are a number of methods to treat
flat feet, starting with over-the-counter arch supports and insoles.
Your doctor will let you know if these are the answer, or if you need
custom-made arch supports, which are known as foot orthotics. They are
specially molded to fit your foot's specific shape, and they come in
rigid, semi-rigid, and soft. Simple rest may be the answer to alleviate
the pain from flat feet, and pain relievers can also provide a break
from the discomfort. Overweight individuals putting excess stress on
their feet will be told to lose some weight to lighten the burden on
their arches. Tendonitis in the posterior tibial tendon can require a
wedge placed along the inside edge of the orthotic, and ankle braces or a
walking boot may do the trick as well. Only in extremely severe
instances of flat feet will surgery ever be an option.
Monday, 4 August 2014
Treatment for a Heel Spur
A heel spur sounds like a spike jutting out of the back of one's
heel, almost like a cowboy's spurs worn for riding. Fortunately, no
individual has to worry that the mental image of under the skin spurs
may become a reality. A heel spur is in fact a form fan inflammation on
the bottom of the foot caused by constant pressure on the arch pushing
the ball of the foot and the heel apart from one another. Heel spurs can
be caused by the muscle contractions of the foot or by the physical
stresses of everyday life on the foot, including number of steps,
standing still, etc. Despite the complexity of the condition and the
unavoidable act of walking on the injured foot, heel spurs can often
heal themselves with minimal treatment.
In order for the body to take control and heal itself from a heel spur, treatment requires the action causing the inflammation be reduced. Common treatments for heel spurs include resting the foot and limiting use. If too much walking causes the heel spur then treatment insists walking must be limited. The body will heal itself if treatment includes taking on no more than the body can handle.
Removing the pressure on the area can also be a treatment for heel spurs. Wearing a shoe with a heel of some sort, like a clog or a wedge, can raise the heel and lessen the strain on the foot.
Stretching, as a treatment, can also help heal the pain of a heel spur. This treatment helps lengthen the muscle in the foot, reducing the strain on the muscle. For calf stretches, sit on the floor with one leg extended forward and the other foot bent and touching the inside knee of the extended leg. Reach forward and grab the toes of the extended leg with the same arm. Pull back gently on the toes making sure the calf stays on the ground. (Otherwise you are hyper extending your knee.) Hold the position and feel the stretch through the calf. You can also stretch the calf be standing against a wall, facing forward, and placing the ball of the foot on the wall and the heel on the ground. Keeping the leg straight and shoulders over the hips, move the hips toward the wall. Hold the position and feel the stretch in the calf. Repeat the treatment daily.
Taping the arch of the foot is another treatment to help heal heel spurs. This treatment method supports the foot and causes less strain on the muscle between the heel and the ball of the foot. Be sure to receive proper instruction on taping the arch to help heel spurs before attempting this treatment.
Wearing a heel cup inside shoes is another treatment to help heal heel spurs. This treatment method supports the heel, raises is and puts the foot at a different angle, again easing the strain on the muscle in the foot with the heel spur.
In order for the body to take control and heal itself from a heel spur, treatment requires the action causing the inflammation be reduced. Common treatments for heel spurs include resting the foot and limiting use. If too much walking causes the heel spur then treatment insists walking must be limited. The body will heal itself if treatment includes taking on no more than the body can handle.
Removing the pressure on the area can also be a treatment for heel spurs. Wearing a shoe with a heel of some sort, like a clog or a wedge, can raise the heel and lessen the strain on the foot.
Stretching, as a treatment, can also help heal the pain of a heel spur. This treatment helps lengthen the muscle in the foot, reducing the strain on the muscle. For calf stretches, sit on the floor with one leg extended forward and the other foot bent and touching the inside knee of the extended leg. Reach forward and grab the toes of the extended leg with the same arm. Pull back gently on the toes making sure the calf stays on the ground. (Otherwise you are hyper extending your knee.) Hold the position and feel the stretch through the calf. You can also stretch the calf be standing against a wall, facing forward, and placing the ball of the foot on the wall and the heel on the ground. Keeping the leg straight and shoulders over the hips, move the hips toward the wall. Hold the position and feel the stretch in the calf. Repeat the treatment daily.
Taping the arch of the foot is another treatment to help heal heel spurs. This treatment method supports the foot and causes less strain on the muscle between the heel and the ball of the foot. Be sure to receive proper instruction on taping the arch to help heel spurs before attempting this treatment.
Wearing a heel cup inside shoes is another treatment to help heal heel spurs. This treatment method supports the heel, raises is and puts the foot at a different angle, again easing the strain on the muscle in the foot with the heel spur.
Plantar Fasciitis: Facts, No Fiction
As a soon to be, 40-year-old, former high school and collegiate
athlete (who still can't give up the sports), I have certainly had more
than my fair share of sports-related injuries.
On one occasion, nearly seven years ago, I awoke one morning after a routine session of basketball the evening before. As I got out of bed, I literally crumpled to the floor in pain the instant my left foot touched the surface of the floor.
As I gathered myself up off of the floor, (while wondering what the hell was going on) I took some of the weight off of my foot by leaning on my bedroom dresser. Once again, I took another step - and although I didn't hit the deck this time - the pain in my left foot (and more specifically, my heel) was instantaneous and severe.
After trying to "tough it out" for a couple of hours, with no success, I acquiesced to my wife's demands and made a trip to see my orthopedic surgeon (the same one who repaired my broken fibula a few years earlier).
At any rate, after two minutes of explaining exactly what symptoms I was experiencing, he immediately told me that I had plantar fasciitis. After explaining to me exactly what plantar fasciitis was, he advised me of the different remedies for the illness and added that if the case was severe, it could be treated with a series of Cortisone shots. He then proceeded to spray my feet with a local anesthesia, and then injected my left heel with the anti-inflammatory.
That was nearly seven years ago - and although I am still as active as ever - I haven't had any problem with plantar fasciitis since then. However, as the saying goes, nothing lasts forever. Three weeks ago, I began to have minor pain again - this time, in both arches and heels and am now in full-fledged agony once again (mainly, in my left heel) which is the reason I sat down to write this column in the first place. Maybe my painful experience can help some poor souls through out there to deal with the nagging illness themselves.
So, let's learn all about plantar fasciitis and how to deal with it.
Pronounced as "plantar fash-ee-eye-tis," plantar means "foot," while fasciitis means "inflammation." Plantar Fasciitis is a serious, painful and progressing illness that occurs when the long, flat ligament along the bottom of the foot develops either tears or inflammation. Serious cases of plantar fasciitis can possibly lead to ruptures of the ligament itself. This ligament is called the plantar fascia and it extends the toes and runs along the bottom of the foot, attaching to your heel. When you walk or run, you land on your heel and raise yourself on your toes as you shift your weight to your other foot, causing all your weight to be held up by your plantar fascia. Such repetitive force can pull the fascia from its attachment on your heel and cause damage and plantar fasciitis.
Many factors can cause plantar fasciitis to develop. When walking with a normal step, the plantar fascia ligament stretches as the foot strikes the ground. When walking with an abnormal step, or when putting repetitive pressure on the heel, the plantar fascia ligament can stretch irregularly, become stressed, and develop small tears. These small tears can cause the fascia ligament to become inflamed (plantar fasciitis) and also lead to serious pain.
The pain from plantar fasciitis is described as being dull, aching or sharp (all three for me) and can usually be reproduced by flexing the toes upwards and tensing the fascia. Plantar fasciitis also tends to worsen after standing or exercising for prolonged periods or after getting out of bed in the morning. Morning heel pain from plantar fasciitis is one of the most common symptoms and occurs because the fascia becomes tense after a protracted rest. As the person walks, the fascia "warms up" and lengthens slightly, reducing the tension on the ligament and lessening pain.
What Causes Plantar Fasciitis?
The repetitive stress of certain conditions or activities commonly leads to plantar fasciitis. Repetitive pressure on the feet from jobs or activities that require prolonged walking or standing on hard on irregular surfaces - or running and exercise - can also lead to wear and tear on the plantar fascia. Aggravating factors, such as being overweight or having poorly cushioned shoes can also add to the cause of plantar fasciitis. The natural aging process (whoopee for me) may also cause tissue in the heels to weaken over time and/or promote wear and tear. In rare cases, a single, traumatic injury to the foot such as from a motor vehicle accident can cause the onset of plantar fasciitis.
Plantar fasciitis is a common condition, affecting millions of people each year, because the foot must endure significant weight on an almost constant basis. With every step, all of our weight is absorbed by tissue throughout the foot. The heel, in particular, must absorb the brunt of our body's weight, not to mention any additional pressure from lifting heavy objects or from other activities. Normally, the foot is able to accommodate this weight and allow us to remain on our feet free of pain, but when the foot is loaded to a degree greater than what it can physically tolerate, damage can develop and problems such as plantar fasciitis begin to occur.
Morning Plantar Fasciitis
Morning plantar fasciitis is commonly the most painful type of heel pain associated with this condition. This is because pain from plantar fasciitis is often felt more in the morning. After long periods of rest, such as after waking up in the morning, an inflamed area of the plantar fascia ligament becomes stressed when pressure is put on it. The first steps taken in the morning are usually extremely painful. Terrible morning plantar fasciitis pain results from the plantar fascia ligament being over stretched and becoming inflamed within a few steps. The pain usually subsides over time, however it will return again after long periods of rest, such as over long periods of sitting.
Generally, Plantar fasciitis can present with two types of pain:
Post-rest pain
Post-rest pain occurs after lost periods of rest, such as after waking in the morning, or after prolonged sitting. After prolonged rest, the sharp tearing pain that results usually subsides somewhat after being on the affected foot for about 10 minutes, allowing the fascia to "warm up" and lengthen as a person walks.
Overuse pain
Overuse pain differs from post-rest pain in that it occurs after extended periods of being on the feet, such as after jogging or walking. A dull aching pain on both the bottom and the inside of the heel generally characterizes the pain.
Plantar Fasciitis Treatment methods
While searching for a treatment, many plantar fasciitis sufferers may go to their local drug stores and pick up a simple shoe insert to help relieve pain. As already mentioned, those who suffer from this condition should be wary of products that are not designed to specifically treat plantar fasciitis. Many common shoe inserts available are designed to provide added cushioning to a shoe, and nothing more. Ample cushioning and support in a pair of shoes is necessary to prevent plantar fasciitis, however simple cushioning is not capable of supporting the heel and adding strength to the plantar fascia ligament, which is necessary to reverse tears and inflammation in the tissue.
There are also other plantar fasciitis treatments available other than shoe orthotics. Among them are night splints that are worn during the night and are intended to provide treatment while you sleep. Unfortunately, these braces have many downsides when compared to simple orthotics. First, they are cumbersome and uncomfortable to wear in bed. Secondly, these braces can become very expensive and their questionable results do not make them worth the money.
Other plantar fasciitis treatment methods can include rest and icing the heel. These methods, although are ineffective in actually healing the condition, can reduce some pain and discomfort from the condition. Additionally, there are stretches also available that are easy ways to strengthen the plantar fascia, which will help keep it flexible and prevent further occurrences of plantar fasciitis.
Plantar Fasciitis Exercises are widely used in conjunction with heel seats. These simple plantar fasciitis exercises are to be completed early in the day, some before you get out of bed.
Plantar Fasciitis Exercises
Belt Stretch:
Take a wide belt and hold one end in each hand. Place the center of the belt over the ball of the foot. With your knee straight, pull your ankle back toward you using the belt and the muscle on the front of your leg. Think about reverse stretching your arch. Pull back and hold for ten seconds. Relax and repeat for five to ten minutes.
Massage
Use some type of tubular device placed in the center of the arch. This should be about two inches in diameter and padded. Sitting with your knee bent to ninety degrees begin to gently roll your foot over the massage bar. Increase the pressure until you just begin to feel slight discomfort in the affected area. Maintain that pressure and continue to "roll massage" for 5 to 10 minutes.
Plantar Fasciitis Stretching Exercises
Stretches for plantar fasciitis requires holding onto a countertop or table and squatting down slowly with the knees bent. The heels of both feet must be kept in contact with the floor while squatting. After 10 seconds, straighten up and relax. The stretch is felt as the heels start to raise off the ground. Repeat this exercise 15-20 times. Stretching the Achilles tendon requires leaning into a wall. Place one leg back behind the other leg. Keep the back knee straight with the heel on the ground while bending the front knee. While leaning forward, the stretch should be felt in the heel cord and foot of the straight leg. Again, after 10 seconds, straighten up and relax. Repeat this exercise 15-20 times with both legs.
So there you have it. From recreational athletes like myself (I think) to the everyday working stiff who has to spend countless hours on his or her respective feet, now you know all about plantar fasciitis and how to deal with it (you lucky dogs). Have fun.
On one occasion, nearly seven years ago, I awoke one morning after a routine session of basketball the evening before. As I got out of bed, I literally crumpled to the floor in pain the instant my left foot touched the surface of the floor.
As I gathered myself up off of the floor, (while wondering what the hell was going on) I took some of the weight off of my foot by leaning on my bedroom dresser. Once again, I took another step - and although I didn't hit the deck this time - the pain in my left foot (and more specifically, my heel) was instantaneous and severe.
After trying to "tough it out" for a couple of hours, with no success, I acquiesced to my wife's demands and made a trip to see my orthopedic surgeon (the same one who repaired my broken fibula a few years earlier).
At any rate, after two minutes of explaining exactly what symptoms I was experiencing, he immediately told me that I had plantar fasciitis. After explaining to me exactly what plantar fasciitis was, he advised me of the different remedies for the illness and added that if the case was severe, it could be treated with a series of Cortisone shots. He then proceeded to spray my feet with a local anesthesia, and then injected my left heel with the anti-inflammatory.
That was nearly seven years ago - and although I am still as active as ever - I haven't had any problem with plantar fasciitis since then. However, as the saying goes, nothing lasts forever. Three weeks ago, I began to have minor pain again - this time, in both arches and heels and am now in full-fledged agony once again (mainly, in my left heel) which is the reason I sat down to write this column in the first place. Maybe my painful experience can help some poor souls through out there to deal with the nagging illness themselves.
So, let's learn all about plantar fasciitis and how to deal with it.
Pronounced as "plantar fash-ee-eye-tis," plantar means "foot," while fasciitis means "inflammation." Plantar Fasciitis is a serious, painful and progressing illness that occurs when the long, flat ligament along the bottom of the foot develops either tears or inflammation. Serious cases of plantar fasciitis can possibly lead to ruptures of the ligament itself. This ligament is called the plantar fascia and it extends the toes and runs along the bottom of the foot, attaching to your heel. When you walk or run, you land on your heel and raise yourself on your toes as you shift your weight to your other foot, causing all your weight to be held up by your plantar fascia. Such repetitive force can pull the fascia from its attachment on your heel and cause damage and plantar fasciitis.
Many factors can cause plantar fasciitis to develop. When walking with a normal step, the plantar fascia ligament stretches as the foot strikes the ground. When walking with an abnormal step, or when putting repetitive pressure on the heel, the plantar fascia ligament can stretch irregularly, become stressed, and develop small tears. These small tears can cause the fascia ligament to become inflamed (plantar fasciitis) and also lead to serious pain.
The pain from plantar fasciitis is described as being dull, aching or sharp (all three for me) and can usually be reproduced by flexing the toes upwards and tensing the fascia. Plantar fasciitis also tends to worsen after standing or exercising for prolonged periods or after getting out of bed in the morning. Morning heel pain from plantar fasciitis is one of the most common symptoms and occurs because the fascia becomes tense after a protracted rest. As the person walks, the fascia "warms up" and lengthens slightly, reducing the tension on the ligament and lessening pain.
What Causes Plantar Fasciitis?
The repetitive stress of certain conditions or activities commonly leads to plantar fasciitis. Repetitive pressure on the feet from jobs or activities that require prolonged walking or standing on hard on irregular surfaces - or running and exercise - can also lead to wear and tear on the plantar fascia. Aggravating factors, such as being overweight or having poorly cushioned shoes can also add to the cause of plantar fasciitis. The natural aging process (whoopee for me) may also cause tissue in the heels to weaken over time and/or promote wear and tear. In rare cases, a single, traumatic injury to the foot such as from a motor vehicle accident can cause the onset of plantar fasciitis.
Plantar fasciitis is a common condition, affecting millions of people each year, because the foot must endure significant weight on an almost constant basis. With every step, all of our weight is absorbed by tissue throughout the foot. The heel, in particular, must absorb the brunt of our body's weight, not to mention any additional pressure from lifting heavy objects or from other activities. Normally, the foot is able to accommodate this weight and allow us to remain on our feet free of pain, but when the foot is loaded to a degree greater than what it can physically tolerate, damage can develop and problems such as plantar fasciitis begin to occur.
Morning Plantar Fasciitis
Morning plantar fasciitis is commonly the most painful type of heel pain associated with this condition. This is because pain from plantar fasciitis is often felt more in the morning. After long periods of rest, such as after waking up in the morning, an inflamed area of the plantar fascia ligament becomes stressed when pressure is put on it. The first steps taken in the morning are usually extremely painful. Terrible morning plantar fasciitis pain results from the plantar fascia ligament being over stretched and becoming inflamed within a few steps. The pain usually subsides over time, however it will return again after long periods of rest, such as over long periods of sitting.
Generally, Plantar fasciitis can present with two types of pain:
Post-rest pain
Post-rest pain occurs after lost periods of rest, such as after waking in the morning, or after prolonged sitting. After prolonged rest, the sharp tearing pain that results usually subsides somewhat after being on the affected foot for about 10 minutes, allowing the fascia to "warm up" and lengthen as a person walks.
Overuse pain
Overuse pain differs from post-rest pain in that it occurs after extended periods of being on the feet, such as after jogging or walking. A dull aching pain on both the bottom and the inside of the heel generally characterizes the pain.
Plantar Fasciitis Treatment methods
While searching for a treatment, many plantar fasciitis sufferers may go to their local drug stores and pick up a simple shoe insert to help relieve pain. As already mentioned, those who suffer from this condition should be wary of products that are not designed to specifically treat plantar fasciitis. Many common shoe inserts available are designed to provide added cushioning to a shoe, and nothing more. Ample cushioning and support in a pair of shoes is necessary to prevent plantar fasciitis, however simple cushioning is not capable of supporting the heel and adding strength to the plantar fascia ligament, which is necessary to reverse tears and inflammation in the tissue.
There are also other plantar fasciitis treatments available other than shoe orthotics. Among them are night splints that are worn during the night and are intended to provide treatment while you sleep. Unfortunately, these braces have many downsides when compared to simple orthotics. First, they are cumbersome and uncomfortable to wear in bed. Secondly, these braces can become very expensive and their questionable results do not make them worth the money.
Other plantar fasciitis treatment methods can include rest and icing the heel. These methods, although are ineffective in actually healing the condition, can reduce some pain and discomfort from the condition. Additionally, there are stretches also available that are easy ways to strengthen the plantar fascia, which will help keep it flexible and prevent further occurrences of plantar fasciitis.
Plantar Fasciitis Exercises are widely used in conjunction with heel seats. These simple plantar fasciitis exercises are to be completed early in the day, some before you get out of bed.
Plantar Fasciitis Exercises
Belt Stretch:
Take a wide belt and hold one end in each hand. Place the center of the belt over the ball of the foot. With your knee straight, pull your ankle back toward you using the belt and the muscle on the front of your leg. Think about reverse stretching your arch. Pull back and hold for ten seconds. Relax and repeat for five to ten minutes.
Massage
Use some type of tubular device placed in the center of the arch. This should be about two inches in diameter and padded. Sitting with your knee bent to ninety degrees begin to gently roll your foot over the massage bar. Increase the pressure until you just begin to feel slight discomfort in the affected area. Maintain that pressure and continue to "roll massage" for 5 to 10 minutes.
Plantar Fasciitis Stretching Exercises
Stretches for plantar fasciitis requires holding onto a countertop or table and squatting down slowly with the knees bent. The heels of both feet must be kept in contact with the floor while squatting. After 10 seconds, straighten up and relax. The stretch is felt as the heels start to raise off the ground. Repeat this exercise 15-20 times. Stretching the Achilles tendon requires leaning into a wall. Place one leg back behind the other leg. Keep the back knee straight with the heel on the ground while bending the front knee. While leaning forward, the stretch should be felt in the heel cord and foot of the straight leg. Again, after 10 seconds, straighten up and relax. Repeat this exercise 15-20 times with both legs.
So there you have it. From recreational athletes like myself (I think) to the everyday working stiff who has to spend countless hours on his or her respective feet, now you know all about plantar fasciitis and how to deal with it (you lucky dogs). Have fun.
The Falling of the Arches ...A Closer Look at the Almighty Feet…
Many people, when thinking about ailments and conditions, do not usually
consider the feet. However, as we all know, pain or discomfort of the
feet is no picnic. In addition to the typical anomalies that tend to
affect our tootsies, one is often overlooked. "Flat foot" is not just a
term used to insult our foes. It is actually a condition of the foot
which is due to fallen arches. But there are some things about this
condition which you may not be aware of:
WHAT IS IT?
If your shoes have excessive wear towards the inside, or if you can stand with ALL parts of your foot touching the floor, then it would be wise to have your feet examined for this condition. The official medical name for fallen arches is pes planus. There are two basic kinds of flatfoot. One kind, rigid flatfoot, is diagnosed when the natural arch of the foot disappears when standing, or when the foot is raised. The other, flexible flatfoot occurs when the arch disappears only when standing. Though "flexible flatfoot" is common among small children and infants (because infants are not born with a natural arch), "rigid flatfoot" is the condition which causes the most problems.
Flatfoot is generally an inherited state, but can also be acquired later in life. The latter condition typically occurs in people who once had a natural arch in the foot. In this case, usually an injury which causes a dislocation of the talus bone is the catalyst for the fallen arch.
WHAT DOES IT FEEL LIKE?
Ordinarily, this condition is painful. But people with flatfoot, usually complain about tired, achy feet -primarily after long bouts of standing or walking. This is because a person's body weight is not distributed in same manner as a person who has a natural arch. On occasion, a person with fallen arches may have feet that feel stiff. Pain can occur in the ankles, primarily after walking up a flight of stairs, or on uneven ground.
For women, wearing high heels is particularly challenging when they have flatfoot. In this case, wearing heels too high can cause problems with the Achilles tendon. Furthermore, it can even affect the motion of the ankle. Many women who have flatfoot find that wearing shoes with a wedge heel are more comfortable than ordinary high heeled shoes. The wedge heel offers a level of firm support that spindlier heels do not.
TREATMENTS
There are also special pads which can be placed into the shoe, which provide somewhat of an artificial arch. These pads can be found in many drugstores. Or you can have a specialist to prescribe orthotics upon further evaluation.
In extreme cases of flatfoot, surgery may be necessary. Doctors resect fused bone, or completely fuse bones of the foot together until the desired effect is achieved. The surgery can improve pain; but surgery is not always the optimum choice-as surgical complications can bring about infection. In addition to that, some fused bones may not heal properly, actually making the condition worse. While there are a few people who opt to go under the knife, many people prefer to wear the shoe inserts or even ankle braces.
Another approach to treating flatfoot is with the use of Prolotherapy. This strange treatment involves injecting a substance into the foot ligaments which actually causes a localized inflammation. The resulting inflammation activates the body's natural healing mechanisms, creating new collagen. As the collagen matures, it shrinks-and the ligament that was injected becomes stronger-thus reducing pain and tendon weakness.
Having "flat" feet is definitely not a death sentence. And while they may seem a bit less attractive and less comfortable than feet with normal arches, the condition can certainly be dealt with. Surgery is typically a last resort for many different ailments. Flatfoot, being primarily an inherited condition, is easily remedied by simple, gentle caring of the feet. Those with flatfoot are first advised to seek an evaluation from a healthcare provider, to determine the severity of the condition. The correct shoes and proper guidance during physical activities can mean a world of difference.
WHAT IS IT?
If your shoes have excessive wear towards the inside, or if you can stand with ALL parts of your foot touching the floor, then it would be wise to have your feet examined for this condition. The official medical name for fallen arches is pes planus. There are two basic kinds of flatfoot. One kind, rigid flatfoot, is diagnosed when the natural arch of the foot disappears when standing, or when the foot is raised. The other, flexible flatfoot occurs when the arch disappears only when standing. Though "flexible flatfoot" is common among small children and infants (because infants are not born with a natural arch), "rigid flatfoot" is the condition which causes the most problems.
Flatfoot is generally an inherited state, but can also be acquired later in life. The latter condition typically occurs in people who once had a natural arch in the foot. In this case, usually an injury which causes a dislocation of the talus bone is the catalyst for the fallen arch.
WHAT DOES IT FEEL LIKE?
Ordinarily, this condition is painful. But people with flatfoot, usually complain about tired, achy feet -primarily after long bouts of standing or walking. This is because a person's body weight is not distributed in same manner as a person who has a natural arch. On occasion, a person with fallen arches may have feet that feel stiff. Pain can occur in the ankles, primarily after walking up a flight of stairs, or on uneven ground.
For women, wearing high heels is particularly challenging when they have flatfoot. In this case, wearing heels too high can cause problems with the Achilles tendon. Furthermore, it can even affect the motion of the ankle. Many women who have flatfoot find that wearing shoes with a wedge heel are more comfortable than ordinary high heeled shoes. The wedge heel offers a level of firm support that spindlier heels do not.
TREATMENTS
There are also special pads which can be placed into the shoe, which provide somewhat of an artificial arch. These pads can be found in many drugstores. Or you can have a specialist to prescribe orthotics upon further evaluation.
In extreme cases of flatfoot, surgery may be necessary. Doctors resect fused bone, or completely fuse bones of the foot together until the desired effect is achieved. The surgery can improve pain; but surgery is not always the optimum choice-as surgical complications can bring about infection. In addition to that, some fused bones may not heal properly, actually making the condition worse. While there are a few people who opt to go under the knife, many people prefer to wear the shoe inserts or even ankle braces.
Another approach to treating flatfoot is with the use of Prolotherapy. This strange treatment involves injecting a substance into the foot ligaments which actually causes a localized inflammation. The resulting inflammation activates the body's natural healing mechanisms, creating new collagen. As the collagen matures, it shrinks-and the ligament that was injected becomes stronger-thus reducing pain and tendon weakness.
Having "flat" feet is definitely not a death sentence. And while they may seem a bit less attractive and less comfortable than feet with normal arches, the condition can certainly be dealt with. Surgery is typically a last resort for many different ailments. Flatfoot, being primarily an inherited condition, is easily remedied by simple, gentle caring of the feet. Those with flatfoot are first advised to seek an evaluation from a healthcare provider, to determine the severity of the condition. The correct shoes and proper guidance during physical activities can mean a world of difference.
Don't Let Achilles Tendinitis Ruin Your Resolution
Nobody resolves to come down with a case of Achilles tendonitis, but
many who head to the gym each January in an attempt to keep their
resolutions for better fitness do just that. Achilles tendonitis occurs
when the band of tissues that connects the muscles in the back of the
lower leg to the heel bone become inflamed or irritated, usually from a
sudden increase in use. The Achilles tendon comes into play whenever you
walk, run, jump, or try to push up on your toes, so anything that
affects it adversely is something to be avoided. Achilles tendonitis can
be treated rather easily, but if it is ignored, it can grow into a much
worse problem, such as a rupture of the Achilles tendon.
When the Achilles tendon is put under duress too quickly, it can develop minute tears that cause inflammation. Someone who decides to get up and begin working out that has not been doing so is at risk, especially if they engage in endeavors that require repetitive activity, such as walking on a treadmill or using a stair climbing machine. Achilles tendonitis can develop as the muscles and tissues are not used to such rigorous repeated movements. Sports that involve frequent starts and stops, such as tennis, basketball, and racquetball, will precipitate Achilles tendonitis if the person is not properly conditioned for the motions. A lack of flexibility and strength in the calf muscles can contribute to this, as can trying to do too much right away. If you suffer from flattened arches, you could be a candidate to have Achilles tendonitis, since you place undue stress on the Achilles tendon with every step that you take. Achilles tendonitis can also be the result of some type of infection or trauma to the Achilles tendon.
Even athletes that have been participating in their sport for a while can come down with Achilles tendonitis; runners who add more hills to their weekly schedule for example. Changing the type of shoe or sneaker that you wear can precipitate Achilles tendonitis. As we age, our Achilles tendon loses flexibility and is more liable to be injured. Middle-aged athletes out for a little recreation are the ones likely to acquire Achilles tendonitis. The symptoms come on gradually, usually starting with an ache or pain as you push off of your foot while walking. It can hurt when you rise on your toes, and there will be tenderness over your Achilles tendon. The tendon will seem stiff until you warm up, and there could be some swelling in the region. There may even be a creaking sound heard when you move your Achilles tendon. Soreness in the morning when you first get up, and when you try to get going again after you have been at rest, are a couple of signs that you may have Achilles tendonitis. It will hurt less once you have been at it for a while, but then the pain will subside, only to increase with time as you remain active.
The worst thing you can do to your Achilles tendon is to rupture it completely or partially. You will know if you have done this by the sudden pain and subsequent swelling in the tendon. It may feel as if you have been kicked in the back of your ankle, and you will lose the capability of rising on your toes on that foot. X-rays or an MRI will confirm the damage in this case, and it will need to be surgically reattached. Three-quarters of Achilles heel ruptures occur to those playing basketball or tennis. If you only suffer from Achilles tendonitis, there are steps to take to get better. Rest is the first one, as the tissue gets a chance to heal as you refrain from the activity that caused the damage. You need not stop exercising completely, but you may want to switch gears so to speak and try low impact activities like riding the stationary bike until your Achilles tendonitis is gone.
Icing your Achilles tendon, doing so several times a day for twenty minutes at a time using an ice pack, can help to alleviate some of the discomfort and swelling. Be sure to keep the affected foot elevated at night to reduce swelling. Over-the-counter painkillers such as aspirin or Tylenol may take some of the bite out of the pain, but should not be a long term solution. If your Achilles tendon is still sore after you have tried these measures, see your doctor. You may need a temporary foot insert for your footwear that elevates your heel to relieve the strain on the tendon. Heel pads can cushion and support the area, and in severe cases of Achilles tendonitis, you may need even more support, such as crutches, or a special splint that stretches the tendon, for example.
To avoid Achilles tendonitis, it makes sense to start any exercise regimen gradually, allowing your body to build up. Always warm up first and start slowly, and realize that proper footwear is important. Your shoes should provide cushioning for your heel and support for your arches. Stretching your calf muscles and Achilles tendon before and after exercise will help them to stay flexible. If you are new to the gym, build up strength in your lower legs by doing toe raises. There are special machines for just this purpose that the staff will be happy to show you. Ask questions if you do not know how a particular machine will impact your body. Achilles tendonitis can be avoided in many cases, allowing you to get on with your resolution to get into shape.
When the Achilles tendon is put under duress too quickly, it can develop minute tears that cause inflammation. Someone who decides to get up and begin working out that has not been doing so is at risk, especially if they engage in endeavors that require repetitive activity, such as walking on a treadmill or using a stair climbing machine. Achilles tendonitis can develop as the muscles and tissues are not used to such rigorous repeated movements. Sports that involve frequent starts and stops, such as tennis, basketball, and racquetball, will precipitate Achilles tendonitis if the person is not properly conditioned for the motions. A lack of flexibility and strength in the calf muscles can contribute to this, as can trying to do too much right away. If you suffer from flattened arches, you could be a candidate to have Achilles tendonitis, since you place undue stress on the Achilles tendon with every step that you take. Achilles tendonitis can also be the result of some type of infection or trauma to the Achilles tendon.
Even athletes that have been participating in their sport for a while can come down with Achilles tendonitis; runners who add more hills to their weekly schedule for example. Changing the type of shoe or sneaker that you wear can precipitate Achilles tendonitis. As we age, our Achilles tendon loses flexibility and is more liable to be injured. Middle-aged athletes out for a little recreation are the ones likely to acquire Achilles tendonitis. The symptoms come on gradually, usually starting with an ache or pain as you push off of your foot while walking. It can hurt when you rise on your toes, and there will be tenderness over your Achilles tendon. The tendon will seem stiff until you warm up, and there could be some swelling in the region. There may even be a creaking sound heard when you move your Achilles tendon. Soreness in the morning when you first get up, and when you try to get going again after you have been at rest, are a couple of signs that you may have Achilles tendonitis. It will hurt less once you have been at it for a while, but then the pain will subside, only to increase with time as you remain active.
The worst thing you can do to your Achilles tendon is to rupture it completely or partially. You will know if you have done this by the sudden pain and subsequent swelling in the tendon. It may feel as if you have been kicked in the back of your ankle, and you will lose the capability of rising on your toes on that foot. X-rays or an MRI will confirm the damage in this case, and it will need to be surgically reattached. Three-quarters of Achilles heel ruptures occur to those playing basketball or tennis. If you only suffer from Achilles tendonitis, there are steps to take to get better. Rest is the first one, as the tissue gets a chance to heal as you refrain from the activity that caused the damage. You need not stop exercising completely, but you may want to switch gears so to speak and try low impact activities like riding the stationary bike until your Achilles tendonitis is gone.
Icing your Achilles tendon, doing so several times a day for twenty minutes at a time using an ice pack, can help to alleviate some of the discomfort and swelling. Be sure to keep the affected foot elevated at night to reduce swelling. Over-the-counter painkillers such as aspirin or Tylenol may take some of the bite out of the pain, but should not be a long term solution. If your Achilles tendon is still sore after you have tried these measures, see your doctor. You may need a temporary foot insert for your footwear that elevates your heel to relieve the strain on the tendon. Heel pads can cushion and support the area, and in severe cases of Achilles tendonitis, you may need even more support, such as crutches, or a special splint that stretches the tendon, for example.
To avoid Achilles tendonitis, it makes sense to start any exercise regimen gradually, allowing your body to build up. Always warm up first and start slowly, and realize that proper footwear is important. Your shoes should provide cushioning for your heel and support for your arches. Stretching your calf muscles and Achilles tendon before and after exercise will help them to stay flexible. If you are new to the gym, build up strength in your lower legs by doing toe raises. There are special machines for just this purpose that the staff will be happy to show you. Ask questions if you do not know how a particular machine will impact your body. Achilles tendonitis can be avoided in many cases, allowing you to get on with your resolution to get into shape.
Diabetic Foot Care-The Right Pair of Shoes Can Prevent Limb Loss
Diabetes is the 7th leading cause of death in the nation. It affects
more than 16 million people in America, and that number is increasing
every year. More than half of the people with diabetes
do not even realize they have the disease. It can lead to stroke,
blindness, and very often the loss of lower extremities. Last year there
were over 100,000 lower limb amputations related to diabetes. Dr.
Kenneth Rheem of the Diabetic Foot Center in San Marcos, California
explains. "There is a link between diabetes and the foot. And it's a
very strong link mostly because we walk on the foot. Due to a condition
called neuropathy, the diabetic experiences a loss of sensation in the
foot, and will develop sores because they don't feel when they walk on a
stone or walk on a needle or we are walking in bad shoes, or are
walking without support in the shoe. They just cannot feel it, so we get
injured and we don't have enough circulation as diabetics to heal the
injury. This is the problem."
But many of those injuries can be prevented with a little education and the right pair of shoes. The Centers for Disease Control the CDC estimated that there were 90,000 lower limb amputations in 2002, and the World Health Organization says that 85% of those could be preventable with proper foot care and foot wear. And all though orthotics and specialty shoes for the diabetic population have been around for a long time, many patients refuse to wear them. "In my practice they are so reticent to go in to a shoe, when in fact the industry has changed so much. We have shoes that are so cosmetically acceptable to the patient I want them to have an open mind towards using proper shoes and healthy foot wear."
Says doctor Rheem, in fact one company called FootEFX sells a line of shoes specially designed for the diabetic that anyone would be hard pressed to distinguish form ordinary foot ware. Steve Lebow with FootEFX. "A diabetic shoe differs from a normal shoe in a couple of different ways they have a larger toe box that allows for room if the foot swells. They have an interior lining, which has wick effect, it pulls moisture away from the foot, and they are also created in three different widths to accommodate the diabetic foot. These shoes are also designed with material to prevent shearing from occurring with the diabetic foot in there." Today there are many manufacturers that design shoes with these properties that aesthetically differ very little from traditional athletic or walking shoes.
It has been documented that patients who were wheelchair bound prior to wearing the proper foot ware, have been able to get up and walk after using a properly fitted pair of diabetic shoes. Doctors say that is one of the keys to recovery from and preventing future ulcerations - the ability to walk normally and regularly. Once the patient starts walking this helps to improve the circulation, and this has an upward spiral effect instead of the downward spiral effect that occurs with being wheel chair or bed bound.
Of course proper shoes are only one of the ways the diabetic needs to protect their feet and prevent limb loss. In addition to an annual foot examination to identify high-risk foot conditions, doctors recommend all diabetics:
· Wash your feet every day with lukewarm (not hot) water and mild soap.
· Dry your feet well, especially between the toes. Use a soft towel and pat gently; don't rub.
· Keep the skin of your feet smooth by applying a cream or lanolin lotion, especially on the heels. If the skin is cracked, talk to
your doctor about how to treat it.
· Keep your feet dry by dusting them with a non-medicated powder before putting on shoes, socks or stockings.
· Check your feet every day. You may need a mirror to look at the bottoms of your feet. Call your doctor at the very first sign of redness, swelling, pain that doesn't go away, or numbness or tingling in any part of your foot.
· Don't treat calluses, corns or bunions without talking to your doctor first.
· Cut toenails straight across to avoid ingrown toenails. It might help to soak your toenails in warm water to soften them before you cut them.
· Don't let your feet get too hot or too cold.
· Don't go barefoot.
Being informed and taking the time to prevent problems before they occur can break the foothold this deadly disease has on our population.
But many of those injuries can be prevented with a little education and the right pair of shoes. The Centers for Disease Control the CDC estimated that there were 90,000 lower limb amputations in 2002, and the World Health Organization says that 85% of those could be preventable with proper foot care and foot wear. And all though orthotics and specialty shoes for the diabetic population have been around for a long time, many patients refuse to wear them. "In my practice they are so reticent to go in to a shoe, when in fact the industry has changed so much. We have shoes that are so cosmetically acceptable to the patient I want them to have an open mind towards using proper shoes and healthy foot wear."
Says doctor Rheem, in fact one company called FootEFX sells a line of shoes specially designed for the diabetic that anyone would be hard pressed to distinguish form ordinary foot ware. Steve Lebow with FootEFX. "A diabetic shoe differs from a normal shoe in a couple of different ways they have a larger toe box that allows for room if the foot swells. They have an interior lining, which has wick effect, it pulls moisture away from the foot, and they are also created in three different widths to accommodate the diabetic foot. These shoes are also designed with material to prevent shearing from occurring with the diabetic foot in there." Today there are many manufacturers that design shoes with these properties that aesthetically differ very little from traditional athletic or walking shoes.
It has been documented that patients who were wheelchair bound prior to wearing the proper foot ware, have been able to get up and walk after using a properly fitted pair of diabetic shoes. Doctors say that is one of the keys to recovery from and preventing future ulcerations - the ability to walk normally and regularly. Once the patient starts walking this helps to improve the circulation, and this has an upward spiral effect instead of the downward spiral effect that occurs with being wheel chair or bed bound.
Of course proper shoes are only one of the ways the diabetic needs to protect their feet and prevent limb loss. In addition to an annual foot examination to identify high-risk foot conditions, doctors recommend all diabetics:
· Wash your feet every day with lukewarm (not hot) water and mild soap.
· Dry your feet well, especially between the toes. Use a soft towel and pat gently; don't rub.
· Keep the skin of your feet smooth by applying a cream or lanolin lotion, especially on the heels. If the skin is cracked, talk to
your doctor about how to treat it.
· Keep your feet dry by dusting them with a non-medicated powder before putting on shoes, socks or stockings.
· Check your feet every day. You may need a mirror to look at the bottoms of your feet. Call your doctor at the very first sign of redness, swelling, pain that doesn't go away, or numbness or tingling in any part of your foot.
· Don't treat calluses, corns or bunions without talking to your doctor first.
· Cut toenails straight across to avoid ingrown toenails. It might help to soak your toenails in warm water to soften them before you cut them.
· Don't let your feet get too hot or too cold.
· Don't go barefoot.
Being informed and taking the time to prevent problems before they occur can break the foothold this deadly disease has on our population.
Understanding Achilles Tendon Pain and How to Prevent It
ACHILLES TENDON PAIN
Where the Achilles tendon is located and what it does:
The Achilles tendon is the largest tendon in the body. It is the thick, rope-like cord on the back of the heel that connects the heel to the calf muscles. This tendon supports your entire body weight with each step. The Achilles tendon can be subjected to up to 3-12 times a person's body weight during a sudden sprint or push off.
Causes of injuries to the Achilles tendon:
Many things can cause injury to the Achilles tendon: Accidents, poorly chosen, ill-fitting shoes, overuse, mechanical abnormalities and misalignment (unequal leg length, short or tight Achilles tendons or calf muscles, weak calf muscles, misshapen foot or heel bones), side effects from certain medications, weak or tight calf muscles, a sudden and too-fast increase in exercise, and increasingly more powerful movements while exercising. Flat feet can also cause Achilles tendon pain.
Conditions of the Achilles tendon:
The following injuries can develop: Achilles tendonitis, Achilles tenosynovitis, tennis leg, Achilles tendon rupture:
• ACHILLES TENDONITIS: This is a condition of irritation and inflammation of the large tendon in the back of the ankle. The soreness and stiffness comes on gradually and continues to worsen if treatment is not undertaken. This is a common injury among runners.
• ACHILLES TENOSYNOVITIS: This condition occurs in the Achilles tendon sheath rather than in the tendon itself. Achilles tenosynovitis causes scaring and fibrosis that can restrict the movement within the tendon sheath.
• TENNIS LEG: This is a rupture at the connection between the calf muscle and the Achilles tendon.
• ACHILLES TENDON LACERATION AND CRUSHING: The tendons may be either partially cut or completely severed by strong sharp edges such as lawn mower blades or crushed by a large object falling on the Achilles tendon.
• ACHILLES TENDON RUPTURE: A rupture or tear of the tendon can be partial or complete. A partial rupture is more common than a complete rupture. Rupture comes on suddenly, sometimes accompanied by a popping sound. This injury can be debilitating. A full rupture splits the Achilles tendon so it no longer connects the heel to the calf muscle. Normal walking is impossible. When the rupture is complete, light pinching of the Achilles tendon with the thumb and the forefinger will reveal a gap in the tendon. These accidents most commonly happen during sports when the athletes have not been training or have been doing very little training and happen mostly in sports requiring sudden stretching like in sprinting and racquetball and in long distance running.
It is not completely known why the Achilles tendon is so prone to degeneration, but it may be due to the relatively weak blood supply to the tendon. Research for other causes is ongoing.
Treatment for Achilles tendon pain:
There are many treatments for Achilles tendon pain. These remedies can be as simple as orthotics to as serious as surgery.
Achilles tendon surgery is generally the treatment of choice for a ruptured or torn tendon. Other remedies may help Achilles tendon pain and other conditions. Some over-the-counter therapies such as infrared LED light therapy products, an Achilles heel sleeve that holds ice packs, elastic braces to support the arch and foot muscles and various boots and braces to immobilize the foot may be tried.
Traditional treatments for Achilles tendonitis and pain such as rest, non-steroidal anti-inflammatory drugs, orthotics, cortisone injections, icing, ultrasound and physical therapy may be helpful.
The best remedy for Achilles tendon pain is PREVENTION of an injury in the first place.
General Injury Prevention:
• Regular exercise
• Good diet (insufficient calcium could lead to tight muscles, resulting in excess Achilles tendon strain) including plenty of water.
• Get enough sleep.
• Maintain good health by maintaining a good weight, avoiding smoking, excessive caffeine, and alcohol and drugs.
• Take good care of your feet. Take care of any foot or leg growth or dislocation. These things can throw off your normal stride which strains the foot and leg muscles and tendons including the Achilles tendon. See a physician for any growths or injuries and have them treated properly.
• Do most of your exercise on moderately soft, rather than hard surfaces. Too soft a surface is bad as it stretches the Achilles tendon too much.
• Increase exercise levels in small rather than big increments. Ten percent increases are good. Resist the urge to dramatically increase your workout level when you are feeling fit. Be particularly aware of gradually increasing the distance, speed and incline while walking, stair climbing and running. These gradual increases also include the power of the sudden starts needed in racquet sports and sprinting.
• If you are feeling like you are getting sick, reduce your workout level. Do not work out in very hot or very cold weather. Gradually work your way back up to your previous level.
• Learn to differentiate soreness-sore muscles from exercising is good. Aches, pains and tightness are bad.
• Wear the right shoes. Achilles tendon injuries can be caused by mechanical issues like wearing the wrong shoes. Wear the correct shoes for conditions such as high arches, low arches, uneven leg length, and other bio-mechanical issues.
• Warm up before stretching and exercising. A minimum of 10 minutes is needed to heat up the muscles. Focus on the leg muscles, paying special attention to the calf muscles.
• Stretch again after exercising to prevent tightness, which can lead to undue strain, and tightness of the muscles.
Practicing these preventive measures can greatly decrease the risk of an Achilles tendon injury.
Where the Achilles tendon is located and what it does:
The Achilles tendon is the largest tendon in the body. It is the thick, rope-like cord on the back of the heel that connects the heel to the calf muscles. This tendon supports your entire body weight with each step. The Achilles tendon can be subjected to up to 3-12 times a person's body weight during a sudden sprint or push off.
Causes of injuries to the Achilles tendon:
Many things can cause injury to the Achilles tendon: Accidents, poorly chosen, ill-fitting shoes, overuse, mechanical abnormalities and misalignment (unequal leg length, short or tight Achilles tendons or calf muscles, weak calf muscles, misshapen foot or heel bones), side effects from certain medications, weak or tight calf muscles, a sudden and too-fast increase in exercise, and increasingly more powerful movements while exercising. Flat feet can also cause Achilles tendon pain.
Conditions of the Achilles tendon:
The following injuries can develop: Achilles tendonitis, Achilles tenosynovitis, tennis leg, Achilles tendon rupture:
• ACHILLES TENDONITIS: This is a condition of irritation and inflammation of the large tendon in the back of the ankle. The soreness and stiffness comes on gradually and continues to worsen if treatment is not undertaken. This is a common injury among runners.
• ACHILLES TENOSYNOVITIS: This condition occurs in the Achilles tendon sheath rather than in the tendon itself. Achilles tenosynovitis causes scaring and fibrosis that can restrict the movement within the tendon sheath.
• TENNIS LEG: This is a rupture at the connection between the calf muscle and the Achilles tendon.
• ACHILLES TENDON LACERATION AND CRUSHING: The tendons may be either partially cut or completely severed by strong sharp edges such as lawn mower blades or crushed by a large object falling on the Achilles tendon.
• ACHILLES TENDON RUPTURE: A rupture or tear of the tendon can be partial or complete. A partial rupture is more common than a complete rupture. Rupture comes on suddenly, sometimes accompanied by a popping sound. This injury can be debilitating. A full rupture splits the Achilles tendon so it no longer connects the heel to the calf muscle. Normal walking is impossible. When the rupture is complete, light pinching of the Achilles tendon with the thumb and the forefinger will reveal a gap in the tendon. These accidents most commonly happen during sports when the athletes have not been training or have been doing very little training and happen mostly in sports requiring sudden stretching like in sprinting and racquetball and in long distance running.
It is not completely known why the Achilles tendon is so prone to degeneration, but it may be due to the relatively weak blood supply to the tendon. Research for other causes is ongoing.
Treatment for Achilles tendon pain:
There are many treatments for Achilles tendon pain. These remedies can be as simple as orthotics to as serious as surgery.
Achilles tendon surgery is generally the treatment of choice for a ruptured or torn tendon. Other remedies may help Achilles tendon pain and other conditions. Some over-the-counter therapies such as infrared LED light therapy products, an Achilles heel sleeve that holds ice packs, elastic braces to support the arch and foot muscles and various boots and braces to immobilize the foot may be tried.
Traditional treatments for Achilles tendonitis and pain such as rest, non-steroidal anti-inflammatory drugs, orthotics, cortisone injections, icing, ultrasound and physical therapy may be helpful.
The best remedy for Achilles tendon pain is PREVENTION of an injury in the first place.
General Injury Prevention:
• Regular exercise
• Good diet (insufficient calcium could lead to tight muscles, resulting in excess Achilles tendon strain) including plenty of water.
• Get enough sleep.
• Maintain good health by maintaining a good weight, avoiding smoking, excessive caffeine, and alcohol and drugs.
• Take good care of your feet. Take care of any foot or leg growth or dislocation. These things can throw off your normal stride which strains the foot and leg muscles and tendons including the Achilles tendon. See a physician for any growths or injuries and have them treated properly.
• Do most of your exercise on moderately soft, rather than hard surfaces. Too soft a surface is bad as it stretches the Achilles tendon too much.
• Increase exercise levels in small rather than big increments. Ten percent increases are good. Resist the urge to dramatically increase your workout level when you are feeling fit. Be particularly aware of gradually increasing the distance, speed and incline while walking, stair climbing and running. These gradual increases also include the power of the sudden starts needed in racquet sports and sprinting.
• If you are feeling like you are getting sick, reduce your workout level. Do not work out in very hot or very cold weather. Gradually work your way back up to your previous level.
• Learn to differentiate soreness-sore muscles from exercising is good. Aches, pains and tightness are bad.
• Wear the right shoes. Achilles tendon injuries can be caused by mechanical issues like wearing the wrong shoes. Wear the correct shoes for conditions such as high arches, low arches, uneven leg length, and other bio-mechanical issues.
• Warm up before stretching and exercising. A minimum of 10 minutes is needed to heat up the muscles. Focus on the leg muscles, paying special attention to the calf muscles.
• Stretch again after exercising to prevent tightness, which can lead to undue strain, and tightness of the muscles.
Practicing these preventive measures can greatly decrease the risk of an Achilles tendon injury.
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