If you are suffering from a sore heel – whether it has just appeared or you have been experiencing pain for a while – here’s what you need to do to reduce the pain and get back to your normal routine.
What Causes A Sore Heel?
Heel pain can significantly affect your mobility and quality of life. Understanding the common causes of a sore heel is crucial in addressing the discomfort effectively. Here are some of the most frequently occurring conditions that lead to sore heels:
Plantar Fasciitis
This condition is one of the principal causes of heel pain. It occurs when excessive pressure or strain damages the plantar fascia, a thick ligament connecting your heel to the front of your foot. Symptoms typically include a stabbing pain near the heel, particularly severe with the first steps in the morning or after a period of rest. The pain might worsen after prolonged activity but not necessarily during it.
Heel Fracture
A fracture refers to a break in the bone and can be particularly painful and debilitating when it involves the heel bone (calcaneus). Symptoms of a heel fracture include sudden, intense pain, swelling, bruising, and difficulty walking. This injury often results from high-impact trauma or a fall from a significant height.
Achilles Tendinitis
This condition affects the Achilles tendon, the band of tissue that connects the calf muscles at the back of the leg to your heel bone. Overuse, particularly in athletes or individuals whose activities involve frequent running and jumping, can lead to inflammation of this tendon. Symptoms include pain and stiffness along the heel and the back of the leg, which might worsen with activity.
Bursitis
Heel bursitis is an inflammation of the bursae, small fluid-filled sacs that cushion the bones, tendons, and muscles near your joints. In the heel, it often occurs either behind the heel bone or beneath it. Symptoms include tenderness, swelling, redness, and dull aching pain that intensifies with pressure.
Additional Factors
- Excessive Exercise: Engaging in high-impact sports without adequate rest or proper footwear can lead to heel pain.
- Improper Footwear: Shoes that do not provide sufficient support or cushioning can exacerbate stress on the heel, leading to pain. Tight shoes can increase pressure while overly loose shoes can cause the foot to slide and rub, creating irritation.
Recognising these conditions and their symptoms can help in early diagnosis and treatment. If you experience persistent heel pain, it’s advisable to consult a podiatrist. At Northwich Foot Clinic, we specialise in diagnosing and treating various causes of heel pain, ensuring tailored and effective care for our patients.
How To Ease Heel Pain At Home
Experiencing heel pain can disrupt your daily activities and overall comfort. If you’re suffering from a sore heel, here are some effective strategies to alleviate the discomfort from the comfort of your home:
Rest and Elevation
Rest: It’s crucial to give your heels a break. Minimise activities that put pressure on your heels, such as prolonged standing or walking. Taking breaks throughout the day can prevent exacerbation of pain.
Elevation: Whenever possible, elevate your foot by propping it up on cushions. Elevation helps reduce swelling by improving circulation and draining excess fluid from the area.
Cold Therapy
Apply a cold pack to the affected heel for 20 minutes every three hours. This not only helps in reducing swelling but also numbs the area, temporarily relieving pain. Ensure to wrap the ice pack in a towel to prevent frostbite.
Appropriate Footwear
Cushioning: Choose shoes with adequate heel cushioning to reduce impact when your foot strikes the ground. Shoes with good arch support can also help distribute pressure more evenly.
Fit: Ensure your shoes fit well—not too tight, not too loose. Tight shoes can increase pressure on your heel and adjacent areas, while loose shoes may cause your foot to slide and rub, creating further irritation.
Stretching Exercises
Regular gentle stretching can significantly help, especially if your heel pain is related to plantar fasciitis or Achilles tendinitis. Focus on stretches that relieve pressure on the heel, such as:
- Calf stretches: Stand an arm’s length from a wall, place your hands on the wall, and move one foot back, keeping it flat on the floor. Bend the opposite knee until you feel a stretch in the calf of the extended leg.
- Plantar fascia stretch: While seated, extend your leg and pull your toes back towards you with a towel or belt looped around your foot.
Lifestyle Modifications
Avoid wearing high heels as they place excessive stress on your heel and surrounding structures. Similarly, avoid walking barefoot on hard surfaces, which can aggravate heel pain.
When You Should Seek Urgent Treatment…
If any of these apply to you, you should seek medical help immediately because they might be signs of a broken bone:
- You have severe pain
- You feel faint, dizzy or sick from the pain
- You are not able to walk
- You heard a snap, popping or grinding noise when the injury occurred
- Your foot or ankle is at an odd angle
When To See A Podiatrist
If you have a sore heel, you may well be concerned that you are not treating it properly at home. Equally, perhaps it has been some time and your symptoms don’t seem to be getting better. If you have any worries at all, it is a good idea to make an appointment with a podiatrist.
Podiatrists are medical professionals trained in the treatment of feet and the lower limbs. They will be able to diagnose your sore heel and help you on your way to recovery.
You can book an appointment here at Northwich Foot Clinic where we provide expert podiatry services to the people of Cheshire and beyond. We will be happy to help you with your heel pain.
