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We call them "pump bumps" ; painful, swollen bumps behind the foot, just where the shoe heel rubs against the back of the ankle. This problem usually affects young women in their 20’s and 30’s who love their stilettos.
First it is just an irritation, but left untreated, a pump bump can turn into a real problem. What begins as simply a tender area respond to repeated injury by developing a fluid-filled sac that is inflamed, also known as a bursitis.
Pump bump has a medical term, retrocalcaneal (behind the heel bone) bursitis . It is also called a Haglund deformity. What you should do first is see a podiatrist. Switch to shoes without hard backs in the meantime, and a soothing foot bath will relieve some of the discomfort.
Your podiatrist can determine the structure of your heel bone, and there may be other factors at play, such as high arches, tight Achilles tendon, or overpronation of the feet.
Your podiatrist can make custom orthotics for you, and is skilled at providing other alternatives, including padding and possibly injections. You may benefit from physical therapy, ice, topical pain relievers, non-steroidal anti-inflammatories, and possibly casting.
Exercises should be done to stretch the Achilles tendon cord. Here is a great video regarding foot pain:
Originally created for use by physical therapists, the patented StretchRite is ideal for your training program. Ergonomically shaped handgrips make it simple to adjust tension during the stretch. Progressive degrees of tension are necessary for successful stretching and improvement. The Stretchrite comes with a chart and convenient bag.
Heel lifts can help by altering where the shoe presses against the skin.
Slip this heel lift inside the shoe to discreetly add length to a shorter leg. Provides the height needed to support and enhance body alignment and improve balance.
Features:
- 3 resilient rubber layers of 1/8" each are tapered for comfort
- Peel off 1 or 2 layers at a time to adjust heel height
- set to 3/8", 1/4", or 1/8" - adjustment couldn’t be any easier!
- Suede leather top cover
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Silicone is the secret! A recent, widely published study found that high performance soft silicone cushions can relieve sore, aching heels, ankles-knees and back more effectively than custom orthotics costing hundreds of dollars. Made from a clear medical grade silicone for extra comfort, WonderZorb Cushions absorb the foot shock forces that can aggravate pain and discomfort with every step. Contouring to cradle the foot, these technologically advanced cushions feature a softer silicone dot to provide maximum pain relief where it’s needed most.
Sometimes the only alternative is a simple surgery to remove the bump. Recovery is usually uneventful, and your foot will look and feel much better.
What to expect if you have surgery:
- How long will I be off my feet?
Usually you will be up and around the following day.
2. Will I have to do anything special for my foot?
You will need to wear a protective splint for the next several weeks.
3. When can I return to all regular activity?
As stated above, you will be up walking immediately following the surgery. Excessive activities like running will not be done for six to eight weeks.
4. Will it be painful?
You may be given a prescription pain reliever for use during the first day or two; after that a non-steroidal anti-inflammatory pain reliever should be enough.
The best pain relief is usually, again, the old standby RICE method:
- Rest
- Ice
- Compression
- Elevation
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