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 you experience any of the following symptoms, you should seek medical help immediately, as they may indicate a broken bone. Severe pain that does not subside could be a warning sign, particularly if it is accompanied by feelings of dizziness, faintness, or nausea. Inability to walk is another critical indicator, suggesting significant injury. If you heard a snapping, popping, or grinding noise at the time of the injury, this could point to a fracture. Additionally, if your foot or ankle appears to be at an unusual angle, it is essential to get medical attention as soon as possible.
Preventing Heel Pain: Steps You Can Take Today
If you frequently find yourself rolling out of bed, standing up and yelling, “Why do my heels hurt every morning?” or you’re often heard complaining, “Why does the heel of my foot ache after walking??” you’re not alone. Many of us are perplexed by heels that hurt after walking on them; it’s literally their function to be walked on, so it seems ridiculous walking should cause them to hurt. Likewise, you’d think after sleeping all night and having the weight taken off them completely your heels would be nicely rested.
The good news is your frustrations are easily remedied. Heel pain can often be prevented with small changes to daily habits, footwear, and posture. Understanding how to protect your feet can help stop the problem before it worsens.
Choosing the Right Footwear
One of the leading causes of heel pain is improper footwear. Wearing flat shoes without support can strain the heel over time, while high heels place unnatural pressure on the foot. The best shoes for preventing heel pain offer arch support, cushioned soles, and a snug but comfortable fit. Shoes that are too tight can restrict movement, whereas loose shoes may cause the foot to slide, leading to irritation.
For those experiencing recurring foot pain in the heel, orthotic insoles can provide additional support. These help to realign the foot, ensuring even weight distribution and reducing strain on key areas. If heel pain is a persistent issue, custom orthotics prescribed by a podiatrist may be beneficial.
Managing Heel Pain at Work
Many people develop heel pain due to long hours on their feet, especially in jobs that require standing or walking for extended periods. Making small adjustments throughout the day can prevent discomfort. Standing in one position for too long places excessive pressure on the heel, so shifting weight regularly can help. Sitting for short breaks, stretching the feet, and using cushioned floor mats can also provide relief.
For those who walk frequently during work, wearing supportive shoes is essential. The impact of walking on hard surfaces can aggravate pain, so shock-absorbing insoles may help. Stretching the feet and calves during the day can also reduce tightness and prevent pain from worsening.
Home Remedies for Aching Heels
If heel pain has already developed, there are simple ways to manage discomfort at home. Gentle massage can relieve tension, particularly when using a frozen water bottle to roll under the arch of the foot. This helps reduce inflammation while also stretching the plantar fascia.
Soaking the feet in warm water with Epsom salts can improve circulation and ease soreness. Stretching exercises that focus on the heel and lower leg, such as gently pulling the toes back toward the shin, can also help. Avoiding walking barefoot on hard surfaces is important, as this increases strain on the heel and may worsen pain over time.
The Connection Between Heel Pain and Posture
Poor posture is a common yet often overlooked cause of heel pain. If body weight is not evenly distributed, excess strain is placed on the heel, leading to discomfort. Overpronation, where the foot rolls inward too much, and supination, where the foot rolls outward, can both contribute to ongoing pain. A podiatrist can assess walking patterns and recommend treatments, such as supportive insoles or specific exercises to improve alignment.
Strengthening the muscles in the feet and ankles improves stability and can help prevent long-term heel pain. Exercises that focus on building strength in the lower leg can reduce strain on the plantar fascia and Achilles tendon, two areas commonly associated with sore heels.
When to Seek Professional Treatment
Heel pain should not be ignored, especially if it persists despite home treatment. If the pain worsens over time, becomes severe, or is accompanied by swelling, redness, or difficulty walking, it may indicate a more serious condition such as a heel fracture, bursitis, or chronic plantar fasciitis. Seeking professional care ensures that the cause of the pain is properly diagnosed and treated.
At Northwich Foot Clinic, expert podiatrists provide tailored treatments for heel pain, ranging from physical therapy to orthotic support and specialised care plans. Whether the discomfort is caused by overuse, footwear, or an underlying medical issue, the right treatment can provide lasting relief.
Book an Appointment for Expert Heel Pain Care
If your heel pain is affecting your daily life, now is the time to take action. Professional podiatry care can help resolve ongoing pain, prevent further complications, and improve overall foot health. At Northwich Foot Clinic, we are dedicated to helping patients find relief through expert diagnosis and treatment.
Book your appointment today and take the first step towards lasting comfort and pain-free movement.
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.
