Heel Pain – Suggestion to Help

[CANI]

I searched the other heel pain threads and didn’t find one to exactly fit my situation. I’ll start by saying that I am not a doctor, nor do I play one on TV.

Over three months ago, I started having pain in my left heel every time I walked or put any weight on it. A sensible person would perhaps have taken a bit of break to rest – alas, I am not a sensible person, and have a high tolerance for pain.

I eventually had pain in both heels and the balls of the feet, but not the arches. The pain was always present, was higher when I walked or put weight on my heels or balls and would be highest after an hour and a half of exercise. It got to the point that I was hobbling when I first put my feet on the floor in the morning, had difficulty getting to sleep with the pain, and had one dance where I could barely support myself because of the overwhelming pain. At this point, I thought, hmmmmm, perhaps you might want to address this problem, CANI!

I consulted a book I have, The Trigger Point Therapy Workbook: Your self-treatment guide for pain relief, by Clair Davies. It is a very descriptive book and through using it I was able to figure that the cause was most likely coming from the calf muscles and muscles in that surrounding area. This was interesting to me because I hadn’t noticed any tightness or pain in my calves. I’ve done the recommended massages of my muscles and other exercises and my pain is nearly all gone. I’m confident that with some more work it will be all gone because the reduction in pain has been dramatic and it is completely gone from the left and right balls of the feet and the right heel and is only now remaining in the left heel.

I share this in the event it is helpful to anyone with foot pain as a course to consider in addition to any other methods you usually use to address pain. The book is about $20.

[samina]

that's encouraging to hear. i'm sure there are other dancers that would benefit from the information in that book.

have found the feet are very much a little microcosm of information as to what's going on elsewhere in the body... everything being connected as they are.

glad you have found relief, CANI.

[pruthe]

You might also want to check out symptoms of plantar faciitus. I had this a while back and my symptoms were similar to what you experienced. I had to get orthotics for my dance shoes and regular shoes to help support foot. Also, when at home, I use Birkenstock sandals which provide very good arch support and take pressure off heel area. Good luck.

[wooh]

Yep, sounds a lot like plantar fasciitis. I have to make sure to stretch (and basically it's the same stretches that stretch your calves) after I've been sitting or laying before I stand up or it's PAINFUL.

[latingal]

I have this book (Trigger Point Therapy); I find it quite useful with all the tight areas you end up with in dancing...

[samina]

Yep, sounds a lot like plantar fasciitis. I have to make sure to stretch (and basically it's the same stretches that stretch your calves) after I've been sitting or laying before I stand up or it's PAINFUL.

i agree, i wouldn't be surprised if a podiatrist were to diagnose it as PF for CANI. but i've never heard of a medical doctor bringing awareness to how working trigger points can help with this.

i appreciate being made aware of this book and that someone with those symptoms has found relief, because PF is so common & frustrating for those that have it. good to know there's another resource that may be helpful to them...

[White Chacha]

Over what period of time did you manage to find relief from the pain?

[CANI]

Over what period of time did you manage to find relief from the pain?

I started following the book's instructions on Sunday evening, 11/15, just a little bit, did a little bit more on Monday and Tuesday evening, and did it pretty intensively on Wednesday evening, etc. After each time, I noticed a little relief. I noticed a lot of relief by Friday, 11/20. Then, when I posted yesterday, 11/24, it occured to me that I hadn't had pain in the balls or right heel since sometime over the weekend and only then had pain (reduced pain) in the left heel. Today, 11/25, I still have reduced pain in the left heel.

Considering the amount of pain I was in, and how it was hindering my sleep and my ability to walk properly, I'm pleased with even this short-term relief.

I will let you know in a few weeks if the pain continues to reduce in the left heel and if the pain stays away in the balls and right heel if that is helpful.

Hope this answers your question.

[Benjy]

Ballet addresses this issue by working to enlongate the calves and achilles tendons. Wearing heeled shoes (as we all do) tends to shorted the tendon, which leads to problems. Stretching them out extensively takes care of it... maybe some plies

[latingal]

I have had some heel pain, luckily not serious. The amount that I did have was alleviated by stretching my calves out at night.

I'm sure there are many different causes of heel pain, so a trip to the doctor if it persists is probably a great idea!

[CANI]

I will let you know in a few weeks if the pain continues to reduce in the left heel and if the pain stays away in the balls and right heel if that is helpful.

<bump>

Another thread made me remember this thread and my promise to come back in a few weeks. Truth be told, the pain in the left heel was so minuscule that shortly after my last post in this thread, I got lazy and didn't continue with the exercises because I used my time for other things. So, I don't have an exact timing on when the pain was completely gone.

Today, I have no pain in my feet.

When I am back dancing actively every day, I will use the exercises in the book mentioned in this thread as a preventive measure.

I also want to say, while unfortunately I don't have a recollection of how I learned of this book...since latingal mentions that she also has used it, it is highly likely that I learned of this book from her, so thank you latingal!

The main point I want to get across in this thread is the resources available to you -- such as this book -- for you to be a leader in your own body's healthcare. I'm a big fan of doctors -- they have helped me in many ways. However, I'm a bigger fan of being an informed leader in the treatment of my body, and medical doctors are one of my partners in the treatment of my body.

A second point, clearly, would be -- don't do as I did and wait until you are in excrutiating pain and crippled walking before you take action, because, well, let's face it, that was not a smart thing for me to have done.

I would never have believed from the amount of pain I was in and from the inability to walk properly that I would have found relief from exercises in a book...and yet, I did...so, needless to say, I highly recommend this book. For this issue, it is the only thing I've used. I don't have special shoes or inserts in my shoes and I haven't been to a doctor on this issue (although that's not to say that you shouldn't go to a doctor with whatever heel pain issue you have...)

[tangotime]

Over three months ago, I started having pain in my left heel every time I walked or put any weight on it.


Ive just been thru 10 days of pain ( still a slight twinge ).

I thought it was a calf muscle, it then started to hurt in the heel , but I still ignored it... 2 days later I was limping.. went to Doc.. he said I had strained a Plantar(?) ligament in the sole of the foot ( which was now black and blue ! ).. remedy ? rest .

[CANI]

Ive just been thru 10 days of pain ( still a slight twinge ).

I thought it was a calf muscle, it then started to hurt in the heel , but I still ignored it... 2 days later I was limping.. went to Doc.. he said I had strained a Plantar(?) ligament in the sole of the foot ( which was now black and blue ! ).. remedy ? rest .

Sorry to hear of your pain and hope the rest helps...have to say, I chuckled a little at the "I still ignored it" part...guess I'm not the only one who has done that!!:)

[tangotime]

I chuckled a little at the "I still ignored it" part...guess I'm not the only one who has done that!!:)

As a teacher over all the years, this is the 1st time Ive had a foot problem ( I think age is catching up.. no, its CAUGHT up ! :mad:)

[CANI]

As a teacher over all the years, this is the 1st time Ive had a foot problem ( I think age is catching up.. no, its CAUGHT up ! :mad:)

Never!! Don't let age catch you!!;)

I found it funny that dancing (groups, socials, practices) 6-7 days a week and 1 45-minute private lesson per week = no foot problems

Occasional dance practices, once-in a blue moon socials, and some exercise = foot problems for me!

Fortunately, in my case, no more foot problems...but still, funny how that happened. But, nope not age in my case! I'm not getting older, I'm actually getting younger!:cool:

[tangotime]

But, nope not age in my case! I'm not getting older, I'm actually getting younger!:cool:


Thats what I keep telling myself but my body wont LISTEN !.

As I told one of my students " I have the body of 21 yr old ".. she responded " well ya betta take it back, youre getting it wrinkled " .

[CANI]

Thats what I keep telling myself but my body wont LISTEN !.

As I told one of my students " I have the body of 21 yr old ".. she responded " well ya betta take it back, youre getting it wrinkled " .
:lol:Love it tangotime!!! Three cheers to your 21-year-old body!!:cheers:

[White Chacha]

Never!! Don't let age catch you!!;)

I found it funny that dancing (groups, socials, practices) 6-7 days a week and 1 45-minute private lesson per week = no foot problems

Occasional dance practices, once-in a blue moon socials, and some exercise = foot problems for me!
...


Not that surprising to me. It's called the `weekend warrior' effect. Occasional intense activity is harder on the body than a regular regime which has strengthened the body.

[CANI]

Not that surprising to me. It's called the `weekend warrior' effect. Occasional intense activity is harder on the body than a regular regime which has strengthened the body.

Ah, good to know -- thanks!:) I hadn't heard of that weekend warrior effect.