If you are struggling with heel pain and haven’t had a recent injury, you might be wondering what is causing the pain and how to address it. The heel is a padded cushion of fatty tissue around the heel bone that helps to protect the foot's structures. Your heels take the pressure of all your body weight and movement, so heel pain is a common foot issue.
What Causes Heel Pain?
Anyone can experience heel pain, but certain situations increase the risk. Here are some of the most common causes of heel pain.
Abnormal Gait
Walking while rolling the feet inward or outward can put extra strain on the plantar fascia and cause heel pain. Rocking backward onto your heels can put excessive pressure on them, resulting in pain or soreness. If the abnormal gait continues for a long period of time, it can cause changes in the foot structure. Chronic inflammation may lead to heel spurs. Bone spurs can be diagnosed on an x-ray. The spur itself does not cause pain but creates inflammation, which is painful.
Obesity
Excessive weight increases the pressure and load on the heels, ultimately resulting in soreness and pain. It can also lead to other heel issues, such as nerve enlargement.
Poorly Fitting Shoes
Poorly fitted shoes and walking, running, or jumping on hard surfaces are two of the leading causes of heel pain. Avoid running or walking on hard surfaces, if possible. Always check the fit of your shoes and use supportive activewear during exercise.
Age
Children and seniors are more likely to experience heel pain. In children, this is often due to the quick growth rate, resulting in “growing pains” or Sever’s disease. Sever’s disease is common in children between 8 and 16. It is the result of stress placed on the growth plate of the heel. Excessive running or jumping can aggravate it. Rest and ice can help reduce pain. In seniors, this can be caused by a previous injury, arthritis, diabetes, or inflammation.
Bursitis
Bursitis is the inflammation of a bursa, which is a small fluid-filled sac that lubricates joints and muscles. Inflammation in the ankles or knees can result in an uneven gait, ultimately leading to heel pain and discomfort.
Bruising or Overstretching
Bruised heels or overstretched ligaments can cause inflammation and heel pain. Flat feet are a common cause of overstretched ligaments because the ligament overstretches as the foot spreads.
Treating Heel Pain
The treatment for heel pain will depend on the underlying issues but can include:
- Rest and Ice
- Stretching calf muscles
- Splint or brace
- Anti-inflammatory medication
- Walking style assessment
- Show inserts
- Surgery for bone spurs and bursitis
Preventing Heel Pain
While not all heel pain is preventable, here are some ways to help reduce the risk:
- Wear properly fitted athletic shoes when walking, running, or exercising
- Always warm up and cool down when exercising
- Stretch muscles, especially calf muscles
- Be aware of gait changes or imbalances
