Dealing with Heel Pain

Health Guides
Dealing with Heel Pain
Foot Care

With every step, we pound our feet more and more. Put too much stress and you end up with sore heels, an ordinary problem which usually recovers on its own. When we walk, the heel bone or calcaneus, the largest bone in the foot is the first to hit the ground.

When we walk, our heel bone is subjected to a great force as well as pull from the other ligaments in the feet attached to it. It is hardly surprising that heel pain is such a common occurrence.

Though it is difficult to put a finger to the causes of heel pain, it can be mostly classified into two categories:

• Pain under the heel

Bruises/ Discolouration: Chances are that you might have accidentally stepped on a stone, or a sharp object while walking or running. This might have led to a bruise on the fat pad under your heel, which may or may not look discoloured. Take a little rest and you should be back on your feet without any problem.

Heel pain (Plantar fasciitis): Intense foot activity like too much running or jumping, and you might end up inflaming the tissue band (plantar fascia) that connects the heel bone to the base of the toes. The pain normally begins from under the heel, but might aggravate after a night’s rest. Those with flat feet (overpronation) or an unusually high arch are more at risk of this problem. Weight gain due to obesity or pregnancy, improper footwear, or sudden increase in physical activity can also result in heel pain.

The tissue band stretches every time your foot hits the ground. The best way to prevent the strain and stress on the plantar fascia is to avoid running on hard or uneven ground without proper footwear. Avoid overstraining of this tissue band, especially if your weight tends to be on the heavier side. Also, consult your podiatrist for proper treatment of plantar fasciitis. You might be prescribed with treatments like stretching exercises, shoes with cushioned heels to absorb shock, heel cradle or heel cups for extra comfort.

Heel spur: Very often, Heel spur and Heel pain are confused to be the same condition. While plantar fasciitis is the inflammation of plantar fascia, heel spur is calcification of an area on the heel bone, a resultant condition of an aggravated plantar fasciitis.

Treatment of heel spur is the same as plantar fasciitis. Avoid physical exertion of the affected foot. Apply ice packs to relieve the pain. You may be prescribed certain medication and stretch exercises to relax the tissues surrounding the heel bone. Wearing shoe inserts and night splints helps reduce the pain and discomfort.

• Pain behind the heel

Achilles’ Tendonitis: This is identified as pain and irritation at the back of the heel towards the ankle affecting mostly middle-aged athletes. The Achilles’ tendon is the longest tendon in the human body and can withstand forces of more than 1,000 pounds or approximately 454 kg. Unfortunately, this is also the most ruptured ligament.

Athletes are most susceptible to this condition due to injury and inflammation caused by overuse. Factors causing Achilles’ Tendonitis are lack of flexibility, overpronation*, recent changes in footwear and exercise training schedules. Patients with this condition often experience significant pain or swelling at the back of the heel after brief periods of inactivity. This stiffness usually reduces as the tendon warms up with use.

Your podiatrist might prescribe you ice packs, rest, anti-inflammatory medications, heel inserts or bandages to restrict the motion of the tendon. In severe cases, surgery may be suggested to repair any muscle tears.

Haglund’s Deformity: Casually called ‘Pump bump’, this is caused by a painful and prominent protrusion on the back of the heel at the Achilles’ tendon. This condition is more common in women who wear high-heeled shoes; hence the name. Mild forms of Haglund’s deformity can be treated with ice packs, change of footwear, or heel caps. Check with your podiatrist before taking any medications.

*Overpronation – Excessive pronation of the foot ( inward or medial movement – especially a rolling inwards of the foot ) in walking or running that predisposes the individual to injuries on the medial side of the lower extremities and that causes heavier wear on shoes on the inner margin