Heel pain due to weight gain

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At a time of the year when spending time with family, doing for others and eating big meals, there are few of us who are surprised when we put on a few pounds.  Even though Mother Nature treats us a little better than other parts of the country it is definitely not as pleasant for walking and running outside as rest of the year.   It is an unfortunate fact, but those few extra pounds may be the source of heel pain.  On the same note, a survey by the American Podiatric Medical Association indicates that foot pain, of which heel pain is a large component, cause many Americans to gain weight due to lack of activity.

This can often become a compounding problem. The more weight you gain, the more heel pain your may have and more heel pain you have the less likely you are to exercise those pounds away.  While there are a variety of exercises, such as swimming and biking, that are not limited by heel pain, we must admit that for most of us these options are not as easy as walking or running.  Strapping on a good pair of running shoes and taking a lap or two through your neighborhood is about as easy as it gets.  Remembering to do proper stretching of your feet, especially the plantar fascia, as well as your legs can help to keep the loose. Heel pain can often be the result of tight ligaments and muscles.  Foot pain can quickly limit this and should not be ignored.

This can be a very demanding time of the year.  The last thing you need is heel pain limiting your activity.  An evaluation by Austin Foot and Ankle Specialists can identify the source of your heel pain and get you back to your activities pain free.  There are many different causes of heel pain beyond weight gain and tight tendons so a thorough evaluation is necessary to avoid more serious problems.   A variety of treatments are available through your Austin podiatrist.  Don’t delay in having your heels feeling good for the holidays!

Relief from Foot Pain – Is it time to replace your shoes?

The American Podiatric Medical Association estimates that an average American takes between 8,000 and 10,000 steps every day.   Each step accepts the full weight of your body as you shift from foot to foot.  Now think about how much your body weight is amplified as you run and step down on each foot.  Whether your running style prefers a heel strike or toe strike, it is important to have the proper cushioning that footwear supplies to your foot. That new heel pain that has been creeping up on you may be a case of too many miles on your shoes.

You may have heard that you should replace your running shoes every 6 months.  This number is based on a runner logging 3 to 5 miles a day, 4 days a week or an average of 300- 500 miles in a 6 month period.  Since loss of support and cushioning can lead to pain and discomfort during and after your run, you need to discover where in this recommendation you fall.  Obviously, a 120 pound person doesn’t exert they same wear on a pair of shoes as a 200 pound person.  The speed and style of your run can also increase or decrease the time it takes to wear down a pair of shoes.

Consider keeping a log of your miles for each pair of running shoes you have.   You can then correlate any new aches or pains that may occur as you put more miles on a pair of shoes.  If you notice that you get ‘shin splints’ after only 250 miles, then you are wearing out your shoes quicker than the average.  While it may take a bit of organization, it is a good idea to rotate through several pairs of shoes.  In addition to the benefits we mentioned in the previous blog, you can prevent shocking your feet with a new pair of shoes by having various pairs at different stages of wear.  No one wants foot or heel pain to limit their ability to run.  Keep this simple idea in mind when assessing your running shoes!