How do you heal a heel?

Or more precisely, how do you heal "Plantar Fasciitis?"

There appear to be two major causes of heel pain: heel spurs and plantar fasciitis. Other causes are listed in the table below. A heel spur is a bony growth on the underside of the heel bone. The spur, visible by X-ray, results from stretching of the long band of tissue that connects the heel and the ball of the foot. Both heel pain and heel spurs are frequently associated with inflammation of the band of tissue running along the bottom of the foot, from the heel to the ball of the foot. The inflammation is called plantar fasciitis and can be quite painful. The condition occurs when the plantar fascia flattens out and elongates beyond its normal extension, causing the fascia to tear at various points along its length, including at the heel bone. I have the latter, plantar fasciitis. I am ready to cry (I have been in reduced activity mode for the last five months after straining a ligament in my neck at gym, and I have a road race coming up at the beginning of March, for which I need to start training).

Differential Diagnosis of Heel Pain Disease or injury Differentiating clinical features Neurologic causes (entrapment syndromes)   Radiating burning pain, numbness and tingling, especially at night Tarsal tunnel syndrome   Diffuse symptoms over plantar surface Medial calcaneal branch of the posterior tibial nerve entrapment   Medial and plantar heel symptoms Abductor digiti quinti nerve entrapment   Burning pain in heel pad area Skeletal causes   Bony point tenderness Calcaneal stress fracture activity   Pain with weight-bearing; worsens with prolonged weight-bearing Paget's disease   Bowed tibias, kyphosis, headaches Tumor   Deep bone pain; constitutional symptoms late in the course Calcaneal apophysitis (Sever's disease)   Posterior heel pain in adolescents Soft tissue causes     Fat pad syndrome   Atrophy of heel pad Heel bruise   History of acute impact injury Bursitis   Usually retrocalcaneal; swelling and erythema of posterior heel Plantar fascia rupture   Sudden acute, knife-like pain, ecchymosis Tendonitis   Pain with resisted motions Plantar fasciitis   See text.

The following from The American Family Physician website - a fantastic resource.

The disorder classically presents with pain that is particularly severe with the first few steps taken in the morning. In general, plantar fasciitis is a self-limited condition. However, symptoms usually resolve more quickly when the interval between the onset of symptoms and the onset of treatment is shorter. Many treatment options exist, including rest, stretching, strengthening, change of shoes, arch supports, orthotics, night splints, anti-inflammatory agents and surgery. Usually, plantar fasciitis can be treated successfully by tailoring treatment to an individual's risk factors and preferences.

Resting provides only temporary relief. When you resume walking, particularly after a night's sleep, you may experience a sudden elongation of the fascia band which stretches and pulls on the heel. As you walk, the heel pain may lessen or even disappear, but that may be just a false sense of relief. The pain often returns after prolonged rest.

Treatment

In general, plantar fasciitis is a self-limiting condition. Unfortunately, the time until resolution is often six to 18 months, which can lead to frustration for patients and physicians. Rest was cited by 25 percent of patients with plantar fasciitis in one study as the treatment that worked best.

The major issue is the healing time. I have had this condition before when I ran a lot more than I do now. It did take a very long time to heal.

The treatments described by The American Family Physician include:

Stretching and Strengthening

Modifying shoes

Arch Supports and Orthotics

Night Splints

Anti-Inflammatory Agents

Iontophoresis

Corticosteroid Injections

Surgery

And these are just to speed that extremely long 6 to 18 month recovery time.

Bollocks. I am getting old and the body is creaking.