Heel pain is one of the most frequent foot conditions, affecting both young and older adults, regardless of lifestyle. Our feet absorb an enormous amount of pressure: every mile we walk generates nearly 60 tons of stress. Over time, this strain can weaken tissues, ligaments, and bones, leading to discomfort and sometimes chronic pain.
But walking isn’t the only factor. Common medical conditions such as plantar fasciitis, Achilles tendonitis, flat feet, bursitis, and tarsal tunnel syndrome are among the leading causes of heel pain. Identifying the root cause is essential to receiving the right treatment and preventing long-term damage.
4 causes of heel pain
Heel pain can occur for different reasons, some more severe and others mild. In order to have a proper treatment, it is important to know them, since the pain can also vary in area. Therefore, here we present them to you:
1. Plantar fasciitis
Plantar fasciitis occurs when the plantar fascia ligament—the tissue connecting your heel to your toes—becomes inflamed or damaged. Symptoms include:
- Sharp pain in the back of the heel, especially when standing after rest.
- Stiffness in the foot in the morning or after prolonged sitting.
- Swelling or tenderness along the arch of the foot.
With this condition, you may need to practice special exercises and treatment prescribed by a professional podiatrist to relieve heel pain.
2. Achilles tendinitis
Achilles tendinitis involves inflammation of the tendon connecting the calf muscles to the heel, often caused by overuse. Symptoms include:
- Pain and stiffness along the Achilles tendon.
- Swelling or warmth near the back of the heel.
- Difficulty flexing or pointing the foot.
Tips for relief:
- Limit high-impact activities such as running or jumping.
- Use heel lifts or cushioned shoes to reduce strain.
- Perform eccentric calf exercises as prescribed by a podiatrist.
3. Bursitis
Heel bursitis occurs when the bursa—a fluid-filled sac that cushions joints—becomes inflamed. In the heel, the retrocalcaneal bursa located between the Achilles tendon and the heel bone can cause pain and swelling.
Symptoms:
- Pain at the back or sides of the heel.
- Swelling and tenderness over the affected bursa.
- Redness or warmth in severe inflammation.
- Discomfort when walking or wearing shoes that rub against the heel
Risk Factors:
- Repetitive friction from shoes or activities like running and jumping.
- Tight or stiff Achilles tendon.
- Foot deformities such as bone spurs.
- Trauma or injury to the heel.
4. Tarsal tunnel syndrome
Often, tarsal tunnel syndrome from heel pain is caused by trauma to the foot or ankle, i.e., a nerve injury that can extend down the back of the leg to the ankle. Common symptoms include:
- Tingling, burning, or numbness in the heel and sole.
- Sharp or shooting pain extending down the foot.
- Pain that worsens with prolonged standing or activity.
- Sensation similar to an “electric shock” in severe cases.
Preventive measures
A good way to relieve heel pain is to avoid activities that cause it. You can also try wearing supportive shoes or inserts. In some cases, it may be necessary to use an insole for the shoes. Other remedies for heel pain are contrast baths, alternating hot and cold water.
Often, this type of treatment can be effective in treating inflammation in the area, but may not be appropriate for your case.
Remedies for heel pain relief
If non-surgical treatment is unsuccessful, try resting the foot and using ice or a warm compress. This should provide relief within two to four hours. You should also avoid activities that put pressure on the heel.
Depending on the severity of the pain, you may need to undergo surgery. Your doctor may recommend non-surgical treatments, such as Botox injections or external radiation therapy. A sports medicine specialist can examine your foot for other problems that are causing heel pain.
Ice
One remedy for heel pain is ice. This cold therapy can help decrease swelling by shrinking blood vessels. Apply a cold can to the sore foot and leave it on for 20 to 40 minutes. You can repeat this several times a day for relief.
A cold can be soothing and can also lessen the sensation in the painful heel area or walking for long periods of time. In addition to ice packs, cold cans can also be applied to the heel.
Basic medicines
You can try non-steroidal anti-inflammatory drugs, which can reduce pain and inflammation. They can be purchased in the form of pills or creams.
It is also recommended to wear shoes with good cushioning. A well-cushioned shoe will cushion the heel and prevent it from becoming painful. If none of these methods work, you may need more advanced treatment.
Long-term treatments
You can also purchase insoles for your shoes. These inserts can provide heel support. They can be purchased at pharmacies and athletic shoe stores.
You can also take a contrast bath to alternate hot and cold water. This is effective for inflammation. Heat can also relieve pain by stretching the ligament. Inflammation can be treated by alternating hot and cold water. Heat can help relax the pain by relaxing the arch muscles.
General recommendations
If your heel hurts, the first thing you should do is consult a physician. A podiatrist can help you with a deep tissue massage.
A gentle exercise regimen can help you reduce chronic inflammation and pain, improve your mobility and boost your mood. This will help you feel better quickly. Also, you should try to avoid the activity you were doing that caused the inflammation and talar injury.
In addition, you should be aware that, although non-surgical treatments may be effective, you should consult your physician if symptoms persist. If non-surgical treatment is unsuccessful, you may need to see a podiatrist, orthopedist or sports medicine specialist.
Finally, they may want to examine your foot and check for irregularities in your form and training routine. You should also consider getting a prescription for a non-steroidal anti-inflammatory drug.
Does your heel hurt? At Podiatre Du Vernay you will always find the care you need to maintain the health of your feet. Visit us and make an appointment with us to relieve your heel pain.