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Tips To Avoid Heel Pain

What is Heel Pain?

Is your heel pain stopping you from doing your favorite activities? Heel pain is a very common problem and most often it is due to plantar fasciitis.  This is the inflammation of the band of tissue, the plantar fascia, that start along the heel bone and runs along the arch of the foot.

A classic finding of plantar fasciitis is pain when you stand on your feet after waking up or after periods of rest. Often this pain is temporarily improved by activity but only to return as the day progresses.

There are a few simple things you can do to avoid plantar fasciitis:

1. Ease into your exercise regimen. People often jump right into a new activity but your feet might not be able to adjust quickly enough to keep up with the demand. Slowly increasing your activities can avoid this.

2. Stretch, stretch and then stretch some more! Tight calf muscle is a leading cause of heel pain.  Stretch after a light warm up, and more importantly, AFTER you’re done with your activities, or at the end of the day.  Be sure to ease into the stretching regimen.

3. Wear supportive shoes. Select the shoe that is most appropriate for your foot type.  Whether you have flat feet or high arches, providing adequate support of the arches can prevent fasciitis. A small heel is a better choice than flats!

4. Maintain a healthy weight.  Excessive pressure on the feet can cause inflammation of the plantar fascia and increase your chances of developing heel pain.

Have you suffered from heel pain? What has been helpful to you in preventing recurrence? Share your tips with others!

Dr. Joseph Alencherry


Dr. Alencherry graduated from Cornell University with a Bachelor of Science degree in Molecular Biology and Concentration in Applied Economics & Management. He earned his medical degree in Podiatric Medicine and Surgery at the New York College of Podiatric Medicine in New York City. He continued his education with a four year Residency at the New York Hospital Queens, where he was appointed Chief Resident in his final year. He has comprehensive training in elective, reconstructive and trauma surgery of the foot and ankle. He also is trained in the most advanced non surgical and minimally invasive treatments of common foot and ankle conditions. He has an interest in treating the pediatric population and has experience treating congenital deformities. He is an Associate of the American College of Foot and Ankle Surgeons.In addition, he has completed several AO courses and has received training in external fixation and deformity correction techniques at the Ilizarov Institute in Russia. He is an active committee member for the New York State Podiatric Medical Association and the NYSPMA Young Physician section. He is a proud member of the American Podiatric Medical Association. He serves as the Director of Clerkship for the Podiatric Medicine and Surgery Residency program at New York Presbyterian/Queens. He is actively involved with Residency training and is affiliated with Long Island Jewish Hospital, North Shore University Hospital, Lenox Hill Hospital and Winthrop-University Hospital.

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