There are certain parts of the body that we do not pay much attention to until they start causing discomfort, and one such area is the heel. Despite its use for daily activities like walking, standing, and running, we tend to overlook our heels until pain strikes.
Heel pain, whether from overuse, improper footwear, or underlying conditions, can be surprisingly uncomfortable and can make even simple tasks difficult to perform. So, in this article, we will not only learn about the most common causes of heel pain but will delve into ways that can help manage the pain at home.
Also Read: Living with Flat Feet: Practical Tips for Managing Pain and Discomfort
Common Causes Of Heel Pain
According to StatPearls Publishing, heel pain, also known as plantar fasciitis, is a common condition that affects up to 10% of the general adult population at some point in their lives. In fact, in the United States, people visit the physician more than 10 lakh times a year because of plantar heel pain.
Heel pain can occur due to various causes, ranging from lifestyle factors to underlying medical conditions. Some common causes include:
Strain and overuse: Heel pain can be triggered by repetitive motions from activities such as running, jumping, or standing for prolonged periods. This can cause stress on the heel, leading to discomfort or inflammation.
Injuries: Certain injuries like sprains, fractures, or trauma from landing hard on your heel can cause persistent heel pain and lead to other symptoms like swelling, bruising, and limited mobility.
Shoes: Wearing poorly fitted shoes can lead to heel pain.
Medical Conditions: Several medical conditions can cause heel pain, including:
- Bursitis
- Plantar Fasciitis
- Achilles Tendinitis
- Tarsal Tunnel Syndrome
- Vitamin Deficiencies
Research suggests unsupportive footwear, overuse such as prolonged standing, and flat feet are some of the most common causes of plantar fasciitis.
Also Read: Leg Cramps During Walking? Expert Explains Claudication, Its Symptoms, Causes, And Treatment
How To Soothe Heel Pain At Home
If you’re someone who is suffering from persistent heel pain, it is important to first identify the cause of the condition. To find some relief, here are common home remedies that may help:
Rest and relax
Avoid activities that put pressure on your heels to allow time for healing.
Stretching exercises
Perform gentle stretching exercises for the calf muscles and Achilles tendon to relieve tension and improve flexibility.
Change your footwear
Wear supportive shoes with cushioning and proper arch support to reduce pressure on the heels. You can also use over-the-counter or custom orthotic inserts to provide additional support and reduce heel pain.
Warm and cold compresses
If your heel pain is due to an injury, after the initial inflammation has subsided, apply a warm compress to the heel to promote blood flow and relaxation. You can also apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and numbness.
Massage
Gently massage the heel and surrounding areas to relieve tension and improve circulation.
Maintain a healthy weight
Reducing excess weight can alleviate stress on the heels and contribute to overall foot health.
If your heel pain persists and does not go away with home remedies and over-the-counter pain relievers, it is best to consult a doctor for better guidance and faster recovery.