Don't ignore that aching foot

Whether you're training for a marathon or just toning your body into shape, inadequate foot care can leave you nursing a painful bone at your heel. Here's how to steer clear of it Not to take away from the new found resolve to get back into shape and jog your way to your ideal body weight, taking a little care of not over-exerting your body can save you a world of pain. Commonly ignored, an aching foot is often dismissed as the body's way of telling you that you've done your time on the tracks. But if the pain is chronic, specifically located at the base of your heel and is extra sensitive in the mornings, maybe it's time for a closer inspection. According to Dr Pradeep Bhonsle, HOD of Orthopedics and an arthritis and joint replacement surgeon at KEM hospital, the calcaneous spur is as common as a broken bone in the OPD department. Here are his tips on identifying the spur and easing your way out of it. How it starts When you walk, one heel at a time supports the whole weight of your body. In motion, this weight can be equal to 20 times your own body weight at the point of support. This load is softened by a pillow of fat under the heel and a large sinew under the foot sole. For those who take warm ups lightly, or weekend runners who exert the body not regularly but in extended spurts, they risk overloading the calf muscles or the Achilles tendon as it is known, which puts an extra strain on the sinew or ligament and foot muscles which over time can cause an inflammation or even small cracks in the sinew. As you sit or rest your body at any time, the muscles of the sole of the foot contract in attempt to protect the damaged ligament. This is when your pain will ease but as soon as the body stands up again, it'll return and the sinew might crack even more. Over time, to compensate for the repeated damage to the sinew, the body tries to repair it, just as it repairs a broken bone, by wrapping it in bone. The result is a small bony projection on the heel bone called a calcaneal spur and pressure on it is what causes chronic pain. Bhonsle elaborates, "It grows in the direction of the inflammation, horizontally. It's the result of the inflammation, not the cause of it." Getting spurred Often there are cases where the spur formation is restricted to one foot, not both. It's not necessary that you will injure both feet at the same time. Here are a few identifying symptoms. - A sharp, stabbing pain under or on the inside of the heel. - The pain is typically relieved during rest, but is worse after getting up again. - As a rule of thumb, it is most excruciating, first thing in the morning. - The pain is made worse by walking on a hard surface or carrying something heavy, such as a suitcase. Uneven surfaces are also difficult to walk on. - The pain can become so severe that it becomes difficult to continue your daily work. Risky business While anyone who exerts their body or doesn't warm up sufficiently, risks developing a spur, certain groups are more prone than the others. According to research, women are more susceptible to a calcaneal projection. Middle age and being overweight are also risk factors. Most often, as one ages, the shockabsorbing fat pillow starts shrinking and becomes less effective. Also, athletes or professionals who rigorously work out but only once or twice a week run the risk of damage. Foot care advice - Bhonsle advocates the use of properly padded shoes, those with a U-shaped insole or proper arch support. The ball of the foot needs a soft cushion. Shoes with thin soles or plastic soles should be avoided if you plan to walk or jog a lot. - Use a contrast bath. Icing helps decrease the inflammation. Start with an ice pack on the heel for five minutes and switch to a hot water bath. - Roll a ball under your foot: Take a tennis ball, soft ball or even a rolling pin and roll your foot over it to help stretch out the plantar fascia. This should not cause pain. Discontinue if it causes you pain. - Take time to warm up and stretch before exercising. Also remember to cool down afterwards. - Don't overestimate your abilities. If you are in pain, give your foot ample time to heal before running again. If you need to exercise, switch to cycling or swimming instead. - Try losing some weight using alternative methods. There is a good chance you have gained some weight since the onset of your heel pain due to a decrease in activity. Increased weight on the body transmits to the feet, adding to the stress on the ligament, making things all the more difficult - In extreme cases, steroids or painkillers can be used with proper prescription.