The Inevitable

Well it's happened...Injury...that dreaded word...

I have this heel pain and I think it might be Plantar Fasciitis.  I'm not positive though.  After doing some research it seems that that is an over diagnosed injury.  Either way my left heel is having some issues.  When I first wake up in the morning it hurts to put pressure on it.  It's the same if I stand up after resting.   After walking on it for a while the pain goes away.

Argh.  This frustrates me.  If it continues it can lead to worse things.  I need to rest it.  I'm not going to workout at all today, not even my beloved walk during my lunch break.  It needs to rest.  I'm going to Zumba with Beto on Saturday.  Hopefully a full days rest will help.  Either way injury can be so detrimental in trying to become healthy.

This injury can be caused by a lot of things.  Sometimes it's being overweight.  I don't think that was the cause because I've been overweight for  a while and never had this issue.  Another possible cause is exercising.  My body isn't used to me walking so much.  It's been a long time since I've walked this much.  Another cause could be bad shoes.  I just bought some new shoes that feel great.  I've been working out in bad shoes though for a long time and my new shoes are only a couple of days old.  I also did Zumba in my running shoes which can be bad.  The running shoes are too heavy and can cause a lot of traction which is bad for the heel, knees, and hips.  I also have a really high arch and if that arch doesn't get enough support injury can happen.

Today I need to rest, stretch and ice my foot.  Hopefully that helps.  Fingers crossed this doesn't continue for a long time.  I'm doing so well but I don't want to permanently injure myself.  If it gets really bad I will have to start taking some kind of shot to alleviate the pain (according to some of my research...).  That's just downright expensive; I want to workout but I can't.  A little rest won't hurt me as much as overworking and injured food.  At least that's what I need to tell myself.

Here are a few ways to alleviate the pain:

1. Don't get old! OK, that's not exactly practical for most of us, but keeping the body fit by regular walking and gentle weight-bearing exercise is an excellent way of maintaining good foot health.
2. Maintain a sensible weight. It is often the overweight who suffer from plantar fasciitis. It's fairly obvious when you think about it - the more weight you are carrying on your feet, the more they are likely to suffer as the years go by.
3. Don't be over-athletic. As with many injuries, including ligament strains and achilles tendon tears, it is the athlete who suffers most because he/she makes huge demands on the limbs and appendages. Being a competitive top-level athlete may have its advantages but sports injuries are so-called because it is sportsmen who encounter them more often than those who indulge in gentle exercise. If you have a talent and you must compete, fair enough - be as careful as you can.
4. Warm up properly before exercise and cool down afterwards. The importance of stretches cannot be over-emphasised. Tight calf muscles can contribute to heel pain, as the achilles tendon stretches all the way up into the calf, and flexibility in this whole area, right down to the plantar fascia, is highly desirable.
5. Wear supportive shoes - always - preferably with good arch supports. Plantar fasciitis sufferers are often those born with "high arches". The arch tends to sag in later life, especially if the feet are carrying a heavy load, and excessive pulling of the plantar fascia can result, causing severe pain upon rising. This condition is sometimes called "Fallen Arches" for this reason.
6. Although high arches can be a contributing factor, low arches are as well. When a foot flattens out too much it puts tremendous strain on the plantar fascial ligament, particularly where it attaches into the heel bone. Keep in mind that plantar fasciitis is not just limited to the heel; it can occur mid arch as well.
7. Don't be blase about heel pain. Once it starts it can get worse - and when it gets worse it can be excruciating, so deal with the problem immediately. The longer you leave it, the harder it will be to cure, so don't delay.
8. Stretch your feet before getting out of bed in the morning, or do some gentle calf and achilles stretches on, or soon after, rising. This may help control plantar fasciitis in its initial stages.
9. Rest, preferably with your feet elevated. Of course it is difficult to avoid basic walking from A to B, but do not do anything as strenuous as running or walking long distances when your feet are sensitive.
10. Don't be lulled into thinking you have defeated the pain forever. If you have rested sufficiently so the pain seems to have gone away, don't go plunging yourself into exercise with the renewed vigor you may feel. Start off slowly by doing some gentle walking or jogging, and increase the intensity or distance very gently day by day or week by week
11. Try orthotics. Some find it helpful to wear special insoles which support the arch of the foot. This can be trial and error, even with specially made orthotics, and can cost a good deal of money in the long run. However, if you get a good set made, they can provide relief almost immediately, and help your feet heal in the end. Be sure to wear them at all times - even in your bedroom slippers.
12. See a foot care specialist. If you are very prone to plantar fasciitis or have risk factors (super-athleticism, obesity or mature years) you may find it worthwhile to check out some of the options available through a podiatrist.

Source: http://www.wikihow.com/Avoid-Heel-Pain-and-Plantar-Fasciitis