One of the most common foot complaints is heel pain. Whether it strikes when you first wake up or lingers throughout the day, it can disrupt your daily routine and affect your quality of life.
This post will explore the most common causes of heel pain and provide actionable tips to relieve it. Plus, we will highlight how The Podiatry Group of South Texas can help you walk comfortably again.
What Causes Heel Pain?
Heel pain often stems from stress or overuse of the foot. Here are the most common causes:
Plantar Fasciitis
Plantar fasciitis is one of the leading causes of heel pain. It occurs when the plantar fascia—a thick band of tissue connecting your heel to the front of your foot—becomes inflamed. This condition is typically felt as sharp, stabbing pain in the base of your heel, especially in the morning.
- Causes: Overuse, poor footwear, standing for long periods, and high arches or flat feet.
- Risk Factors: Athletes, people with obesity, and those who wear worn-out or unsupportive shoes.
Heel Spurs
A heel spur is a bony growth that develops under the heel bone, usually due to repetitive strain. This extra bone may not always cause pain, but when it does, it can feel like a sharp or stabbing sensation.
- Causes: Repeated stress on the foot, often linked to plantar fasciitis.
- Risk Factors: Runners and individuals with improper foot support.
Achilles Tendinitis
Achilles tendinitis is caused by inflammation in the Achilles tendon, which runs up the back of your ankle. This condition often results in dull aches or stiffness in the heel.
- Causes: Intense physical activities like running or jumping.
- Risk Factors: Tight calf muscles, improper stretching habits, or sudden increased physical activity.
Other Causes
- Stress Fractures: Tiny cracks in the heel bone caused by overuse or impact.
- Sever’s Disease (in adolescents): A common growth-related issue in younger athletes.
- Arthritis: Conditions like rheumatoid arthritis can cause heel pain due to joint inflammation.
Understanding the source of heel pain is key to treating it effectively.
How to Get Rid of Heel Pain
If you suffer from heel pain, there are many things you can do to alleviate it. Here are some excellent tips:
1. Use Proper Footwear
Wearing supportive, well-cushioned shoes can make a significant difference. Shoes with good arch support and a padded heel reduce strain on your feet. Avoid flat sandals or high heels, as they can worsen the pain.
2. Stretch and Strengthen
Regular stretching helps loosen the plantar fascia and Achilles tendon, providing pain relief. Try the following exercises:
- Calf Stretch: While standing and facing a wall, place your hands on it, and stretch one of your legs behind you. Hold this position for 20 seconds.
- Toe Stretch: Sit down, grab your toes, and gently pull them towards you. Hold for 15 seconds and release.
These stretches can improve flexibility and reduce inflammation over time.
3. Apply Ice Therapy
A good way to help ease pain and reduce swelling is icing the affected area. Roll your foot on a frozen water bottle or apply an ice pack for 15–20 minutes, three times a day.
4. Rest and Elevate
Reducing activities that stress your heel, like running or standing for extended periods, gives your foot time to heal. Rest as much as possible and keep your foot elevated to minimize swelling.
5. Use Orthotics
Custom insoles or heel cushions made for your specific foot shape can provide additional support and comfort. Many patients find relief from orthotics that are designed to redistribute pressure evenly.
6. Seek Professional Care
If at-home remedies don’t improve your heel pain within 4–6 weeks, consult a podiatrist. Persistent pain can signal an underlying condition that requires professional treatment.
How The Podiatry Group of South Texas Can Help Ease Your Heel Pain
Heel pain doesn’t have to control your life. At The Podiatry Group of South Texas, we specialize in diagnosing and treating all forms of heel pain, from plantar fasciitis to Achilles tendinitis. Our team of experienced podiatrists provides expert care to get you back on your feet comfortably.
We offer:
- Comprehensive Diagnostics: We use advanced tools to pinpoint the exact cause of your pain.
- Tailored Treatment Plans: From custom orthotics to physical therapy, our treatments are customized to your needs.
- Minimally Invasive Procedures: When necessary, we offer surgical options with minimal downtime.
- Education & Prevention: Learn how to prevent future foot pain with guidance tailored to your lifestyle.
Don’t Wait to Address Your Heel Pain
Heel pain is your body’s way of signaling a problem—ignoring it may lead to more serious issues. Whether your pain started yesterday or years ago, The Podiatry Group of South Texas is here to help. Reach out today and take the first step toward living pain-free.
Booking an appointment with us at one of our many locations is easy. Call (210) 227-8700, option #2, or use our online form to conveniently schedule a consultation with one of our foot specialists. Relief is just one appointment away.
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