Wearing shoes that are too flat can cause strain and tension on plantar fascia (ligament band that goes from heel bone to balls of the feet). And if you wear high heel shoes a lot, then wearing flats could also pust strain or tension on Achilles tendon because of shortening of the Achilles tendon due to constant high heel use.
1. Stretching exercises. Exercises that stretch out the calf muscles help ease pain and assist with recovery.
2. Avoid going barefoot. When you walk without shoes, you put undue strain and stress on your plantar fascia.
3. Ice. Putting an ice pack on your heel for 20 minutes several times a day helps reduce inflammation. Place a thin towel between the ice and your heel; do not apply ice directly to the skin.
4. Limit activities. Cut down on extended physical activities to give your heel a rest.
5. Shoe modifications. Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia.
6. Custom made orthotic.
Please go see podiatrist near your home for further evaluation of your heel pain.
comes to lower extremity musculoskeletal conditions. Obviously, there is always concern regarding potential medical disorders such as different types of arthritis that may present with this type of discomfort. I have found moderation in everything seems to be the answer. Excessively high-heeled shoes as well as poorly supportive slip on flat shoes tend not to do well. A slight wedge can always be beneficial and can be achieved with many types of clogs as well as good walking shoes or running shoes with a
heel lift. We encourage stretching exercises particularly for the posterior leg muscle groups of the calf that are readily identified as runners wall lean stretches and foot dorsiflexion stretch exercises. If these modifications and exercises are done and pain relief is not achieved, then an evaluation by a qualified medical specialist would be a reasonable consideration.
Jonathan M. Kletz, D.P.M.
As far as shoegear I normally recommend a good supportive anti-pronation shoe. An example is brooks anti-pronation shoes but there are many good brands. I also recommend OTC vs custom orthotics. I would avoid any shoes that cause pain in your heel and ankle during the acute inflammatory stage of your injury. Please call the offIce if you would like additional information. I hope I answered your question and goodluck.