Almost every age group and activity level grapples with the issue of painful heels. From runners to those standing these long hours at work to daily walkers, pain in the heel can disrupt one’s daily schedule and quality of life. Occasionally described as a stabbing or dull pain, it is usually the worst when one gets out of bed or after standing for a long time. Getting to learn about the causes of heel pain, treatment options, and prevention is the very first step in giving up on heel pain so that one can remain active.
Criticare Hospital cares for your health and comfort. This article intends to shed light on heel pain, what it is, why it is caused, how it is treated, and some preventive steps that can be taken to keep it at bay. We shall keep the language simple and easy for anyone to understand, as though you may have never heard of these terms before!
What Is Heel Pain?
Heel pain is an ache or discomfort felt in the hind portion or beneath the heel of the foot. It might appear with an onset or gradually evolve. Sometimes it could be very mild and relatively go off by itself; mostly, it becomes worse and disables walking, running, or even standing.
Common Causes of Heel Pain
In a majority of cases, heel pain is not a chance occurrence. It is mostly the overuse injury caused by wrong walking techniques or improper shoes or by some extra load on the heel. Let’s have a glance at some of the common causes:
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Plantar Fasciitis
Heel pain is mainly caused by plantar fasciitis. The sole has a thick band of tissue called the plantar fascia. The band stretches from heel to toes, supporting the arch of the foot. If one spends more time walking or standing wedged into an under-supportive shoe, then this tissue stretches and swells, pain being felt with the first few steps in the morning or after sitting for a long time.
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Heel Spurs
A heel spur is a small, bony projection formed on the bottom of the heel bone, usually from prolonged stress to the foot. Not everyone with a heel spur suffers pain; however, in some cases, it is sharp pain upon standing or walking.
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Achilles Tendonitis
Considerable is the tendinous cord series that binds the calf muscles to the heel bone. A stretch is suggested before using it if it is inflamed. There will be pain at the back of the heel while walking up the stairs or carrying out some sporting activities.
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Bursitis
Bursae are small sacs filled with synovial fluid that surround different bones, tendons, muscles, and soft tissues in the joint area. If irritated by your heel, it will swell up and hurt. This is usually through tight shoes or standing for a long time.
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Stress Fractures
It is a tiny crack in the heel bone. Applying repeated impact-usually from running or jumping on hard surfaces-causes it. Gradually, the pain keeps worsening and is annoyed by activity.
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Sever’s Disease (In Children)
It is one common reason for heel pain in children between 8 and 14 years of age. It takes place when the heel bone is still growing and stressed from sports or excessive running. Pain usually appears with or after some physical activity.
Heel Pain Symptoms
Heel pain might have a variety of symptoms depending on what is causing it. Here are some signs you could experience:
- Pain in the bottom or back of the heel
- Pain is worse in the morning or after resting
- Swelling or redness around the heel
- Hard to walk or stand
- Pain again after exercise
- Feel like going on a pebble or bruise
If the stated conditions do not show any improvement after a few days’ rest, consulting a physician will be an excellent option.
The Treatment of Heel Pain
Usually, no surgery is required to relieve heel pain with treatment. Treatment procedures that may relieve the pain include:
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Rest and Icing
Place your heel in a resting position. Avoid running, jumping, or walking excessively. Ice the heel for 15 to 20 minutes, three to four times a day, using an ice pack wrapped in a clean cloth.
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Use the Right Shoes
The right shoes do almost everything for pain relief. Choose shoes that have:
- Good arch support
- Soft, cushioned soles
- A slightly raised heel (nothing too flat or too high)
Try not to walk barefoot, especially on hard floors, and don’t put on shoes that have seen better days.
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Use Heel Pads or Inserts
Special heel cups or shoe inserts (an orthotic) can support your heel and arch. These can either be bought from the pharmacy or custom-made by your doctor. They reduce pressure and provide comfort.
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Stretching Exercises
Stretching does help to gently warm the muscles and tendons around the heel so that they loosen up. Simple stretches that can be done are:
- Calf stretches are done by leaning against a wall
- Rolling the sole with a tennis ball or a bottle
- Pulling up your toes with a towel while sitting
Easy to perform at home, they hasten the recovery process when combined in daily practice.
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Medicines for Pain Relief
Painkillers like paracetamol or ibuprofen can relieve pain and reduce swelling. Always follow instructions provided by your doctor and avoid self-medication use without variation for long periods.
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Physiotherapy
If heel pain remains evocative after home care, physiotherapy should try to resolve it. Ensures that your physiotherapist will train you in exercises, massage, and treatment modalities.
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Injections
In cases where the inflammation is severe, the doctor might opt to inject a steroid near the heel. These are rarely the treatment of first choice but come in handy if the other treatments have failed.
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Surgery (Rarely Needed)
Rarely is surgery the treatment of choice for heel pain. It should be considered only after failure of several months of conservative treatment and if symptoms seriously interfere with daily activities. Should it become necessary, your doctor will discuss the possible surgical options and risks related to the surgery with you.
How to Keep Heel Pain Away
It is good to try and prevent heel pain rather than treat it. Here are some tips for heel protection:
- Supportive Shoes: Shoes should always support the feet well, more so if you are out on your feet walking or standing for long hours. Throw out those old shoes and avoid wearing flat slippers for a long interval of time. Warm-Up Before
- Training or Exercise: Warm up and stretch before doing any sport or physical activity. This gives your muscles and tendons some kind of preparation and prevents injury.
- Staying in Good Shape with a Healthy Weight: The more weight you carry, the more pressure will be cast on your heels. Eating good food and keeping active can help keep your weight in check, something that will only benefit your feet.
- Don’t Make a Big Jump in Activity: In short, if you want to avoid large loads on your feet, not only should you have a gradual increase of load into your new program or sport, but also avoid a big jump.
- Short Breaks from All-Standing: Being on your feet all day with hardly a break to be seated will not let you give your feet some relaxation.
- Keep Doing the Foot Exercises: Perform both toe-stretching and heel-raising exercises on a regular basis to maintain your foot strength and prevent foot issues later on.
When Should One See the Doctor?
You need to visit the hospital and a doctor at Criticare when:
- The heel pain lasts longer than a week
- If the pain is getting worse and not improving
- If it is difficult to walk or stand
- If the heel is swollen or red, or very warm
- When the home treatment is not rendering benefits to you.
Our doctors will go about examining your foot and knowingly ask questions about your daily life routine. They may even suggest an X-ray or scan if deemed necessary. Once the cause is known to us, we will give you the best treatment plan for you.
Final Thoughts
Heel pain may not seem serious at first, but ignoring it can morph it into a chronic, long-standing issue. The good thing is that most heel pain cases can be taken care of with rest, good care, and a few changes in your daily routine.
We at Criticare Hospital are always available to support you in walking with ease and living pain-free. So if you are suffering from anything ranging from mild discomfort to excruciating heel pain, do not hesitate at all. Our skilled doctors and physiotherapists will guide you toward the right treatment.
If you or anybody in your family is suffering from heel pain, reach out to us today. Early treatment will prevent long-term consequences and allow you to live life freely.
