Stepping Out of Pain: How to Treat and Prevent Heel Pain

David* knew his work was cut out for him six months ago when he and his buddies decided to compete in a half-marathon. A race like that is taxing physically, and David had never done one before. On top of that, he was slightly overweight. With no time to lose before race day, he leaped into training and began logging many miles in the first few weeks of workouts. Everything was going great—that is, until he began experiencing heel pain.

Ignoring it at first and wanting to be as prepared as possible, David did not alter his training routine. If anything, he pushed harder. Eventually, the dull, aching pain got worse—to the point where he could barely walk. David went to the local podiatrist, and all he could think about was the threat of surgery and missing out on competing with his friends.

The good news is that David did not need surgery. With a proper diagnosis and treatment plan, he was back on his feet in no time. He also made it to the race a few months later and did great. That said, his story shows how important our feet, heels, and ankles are to our mobility and how ignoring their warning signs can potentially lead to serious consequences. As great as it was to see David in such good shape, his doctor said the constant training and no rest combined with his weight irritated his feet and caused his heel pain. Furthermore, the outcome could have been significantly worse had he not visited a podiatrist when he did.

Heel Pain Can Have Many Symptoms Depending on the Underlying Cause

• Dull, aching, or throbbing pain
• Localized pain on the back or underside of the heel
• Heel stiffness and tenderness
• Difficulty walking or standing
• Pain that’s often worse after inactivity (ex: first step in the morning)
• Pain that eases with activity but often returns
• Limited range of motion
• Possible bruising and discoloration
• Sudden sharp or stabbing pain in the heel
• Pain that radiates from the heel to the arch or toes
• Burning or tingling sensation

Experiencing ongoing heel pain? See a StrideCare podiatrist today. Our collaborative approach ensures you receive the support you need for optimal foot care.

Why Is My Heel Hurting?

You are not alone if you are experiencing heel pain. It is a very common condition, with reports suggesting that between one million and two million Americans experience some form of mild to severe heel pain each year. As for what causes heel pain, the quick answer is anything that puts a lot of pressure and strain on your foot. This could include how you walk, your foot’s shape, and even poorly fitted or cushioned shoes.

You are also more likely to develop heel pain if you are overweight, spend a lot of time standing, or compete in sports. The pain you experience can happen suddenly due to injury or develop over time. More often than not, you will feel unmistakable soreness and tenderness directly underneath the heel or on the back of the heel.

Depending on the circumstances that led to your heel pain, as well as the location and severity, a podiatrist might diagnose you with any of the following foot conditions:

Plantar Fasciitis

This condition is marked by painful inflammation and small tears in the thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. This thick band supports the arch of your foot and absorbs an incredible amount of shock as you walk or run. When it is injured, pain is typically felt in the heel. Those who experience this condition describe the pain as dull, sharp, and shooting. Many people also experience stiffness, predominately first thing in the morning, and occasional swelling.

The causes of plantar fasciitis run the gamut and can include:

• Running, jumping, and walking
• Being on your feet all day at work
• Walking barefoot
• Wearing ill-fitting shoes

Heel Spurs

Heel spurs often accompany plantar fasciitis. They are caused by a buildup of calcium deposits on the underside of the heel bone. Most people do not notice these spurs at first and may not experience any pain. But as they progressively worsen over many months, some people do experience moderate to intense pain. If the condition progresses too far, you may experience the following symptoms.

• Pain or tenderness over the weight-bearing part of the bottom of the heel
• The presence of a bony lump
• Inflammation at the bottom of the heel
• Pain when walking or exercising

Achilles Tendinitis

The Achilles tendon connects your calf muscle to your heel bone. It is your body’s longest and strongest tendon, but it can cause enormous pain, swelling, and stiffness in the back of your heel when injured, inflamed, or overused. If left untreated, it can lead to a partial or complete Achilles tendon rupture, which can require surgery and take months and years to heal completely.

Achilles tendinitis is a common condition and often affects active people and athletes. About 24% of athletes will develop an Achilles tendon injury in their lifetimes. If the condition progresses too far, you may experience the following symptoms.

• Heel and ankle pain
• Stiffness and tenderness in your tendon
• Leg weakness
• Difficulty climbing stairs or going uphill

Bursitis

This less serious heel pain condition often happens to people who spend a lot of time on their feet. This includes retail workers, hostesses, waiters and waitresses, and construction workers. It occurs when fluid-filled sacs called bursae swell and can no longer cushion your joints and allow fluid movement. As a result, you may have a tender, bruise-like feeling on the back of your heel. Bursitis pain can develop suddenly or build up over time.

Stress Fractures

These are small cracks in the heel bone due to repetitive force or overuse. If it is difficult to imagine having fractures in such a solid and strong part of the foot, you are technically correct. Of all foot fractures, calcaneal stress fractures only account for around 2% of reported foot fractures. That said, they can happen very easily if there is not enough healing time between activities. In David’s case above, he could have easily developed a stress fracture in his heel because of his sudden increase in activity levels coupled with not seeking help for the condition.

Foot care is essential for people of all ages. If you want to discuss your surgical and non-surgical options, schedule an appointment with StrideCare’s expert podiatric physicians.

Can I Prevent Heel Pain?

Unless you lead a completely sedentary lifestyle and have a job that does not require you to be on your feet, you cannot avoid heel pain. That said, there are things you can do to limit the likelihood of heel pain, including losing weight, wearing proper footwear, and properly stretching before all strenuous activities. Slowly increasing activity levels or training intensity can also avoid overuse injuries. The bottom line is that listening to your body and resting is important if you experience discomfort. There is no need to push through the pain.

If you cannot avoid heel pain, effective treatment depends on the cause of the pain but may include:

• Limit activities that irritate or exacerbate an existing heel injury.
• Reduce inflammation with rest and ice.
• Ask your podiatrist for a stretching treatment plan and physical therapy to improve flexibility.
• Invest in custom shoe inserts to improve support and alleviate pressure on the heel.
• Use over-the-counter pain relievers and anti-inflammatory drugs.
• Talk to your doctor about advanced interventions (steroid injections, shockwave therapy, surgery).

StrideCare Podiatrists Can Help You Step Out of Pain

While you are not alone in your battle against heel pain, you do not have to be one of the millions of Americans who take their heel pain for granted and see it as a minor issue that will eventually fix itself. Ignoring any type of foot pain, especially heel pain, can lead to more pronounced and painful symptoms. It can also make treatment and recovery much more difficult. More often than not, your heel pain can be treated and before you know it, you’ll be back on your feet like David—even if you do not plan to compete in a half-marathon like he did. If you experience persistent heel pain, give StrideCare a call.

Foot pain is not something to take lightly, nor is the care and expertise offered by podiatrists. Whether you have a minor issue or something more serious, the field of podiatry can play a role in helping you live a more comfortable, active life. With over 50 StrideCare clinic locations across the state finding an experienced, qualified podiatrist near you is easier than ever. A consultation with one of our podiatrists can determine the type, severity, and location of your foot pain issues.

StrideCare is a Texas-based practice, with each clinic locally managed. Our expert doctors and caring staff utilize the latest technologies and treatments to help our patients reclaim their lives. Please contact us at 866-552-4866 or complete the appointment form to schedule a consultation. At StrideCare, we are here to help, all while providing compassionate patient care.

Prior to starting any new treatment or questions regarding a medical condition, always seek the advice of your doctor or other qualified health provider. This information is not a substitute for professional medical advice.

StrideCare serves North Texas and South Texas communities, including Odessa, Paris, Pecos, Plano, Prosper, Rockwall, Round Rock, Rowlett, Royce City, San Antonio, Sherman, South Dallas, Southlake, Stone Oak, Sugar Land, Sulphur Springs, The Woodlands, Waxahachie, Webster, Addison, Allen, Anna, Arlington, Austin, Carrollton, Celina, Clear Lake, Craig Ranch, Dallas, Euless, Flower Mound, Forney, Fort Worth, Frisco, Garland, Houston, Irving, Katy, Kaufman, Mansfield, McKinney, Mesquite, Midland, North Dallas, and more.

*Patient names and/or photos may be changed to protect patient confidentiality.