Top 3 Heel Pain Conditions & How to Treat Them
Heel pain is a prevalent complaint that affects many individuals, hindering their daily activities and overall quality of life. While there are numerous causes of heel pain, today we dive into the top three conditions to give you a thorough understanding of symptoms and how to treat them.
1: Plantar Fasciitis
Plantar fasciitis involves inflammation and/or degeneration of the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. Pain is usually located on the inside of the heel and can sometimes radiate towards the arch of the foot when inflammation irritates nerves close by. This condition is often characterised by stabbing pain, typically felt with the first steps in the morning before gradually subsiding with activity.
Symptoms:
Sharp pain in the heel or along the arch of the foot
Increased pain after prolonged periods of standing or sitting.
Stiffness and tenderness in the heel area
Pain when you first stand up and take a few steps. Symptoms tend to settle (or “warm up”) however they can return later in the day.
Methods to Manage:
All-in-one treatment: For everything you need to rid yourself of foot pain for good, look no further than our plantar fasciitis solution. If you would rather take matters into your own hands, try the techniques below.
Exercises: Stretching and strengthening exercises can help alleviate tension and improve flexibility. Here are some exercises to help heal plantar fasciitis.
Orthotics: Insoles for heel pain can provide additional support and distribute pressure evenly across the foot to give your plantar fascia a rest. Provided you do physical therapy in addition to this, ideally you can phase out of the support orthotics provide after 6-12 months.
Compression socks: Provide a light level of support to the foot and may help decrease swelling.
Foot massage: Use a massage ball to increase blood flow and reduce adhesion in tissue.
Rest and ice: Resting the affected foot and applying ice packs to the painful area can help reduce inflammation and provide relief.
2: Heel Spurs
Heel spurs, also known as osteophytes, are bony outgrowths that develop on the underside of the heel bone. A large number of people would have heel spurs and not even know, but some can cause significant discomfort and pain which tends to get worse during the day. Heel spurs can be found at the bottom of the heel or at the back of the heel.
Symptoms:
Chronic, localised pain in the heel, particularly during walking or standing
Pain tends to gradually increase as the day progresses
Tenderness and inflammation at the site of the spur
Methods to Manage:
Proper footwear: Wearing supportive shoes with cushioned soles and adequate arch support can help alleviate pressure on the heel. For a plantar heel spur (bottom of heel) you might find relief in more cushioned shoes or heel pads. For a posterior heel spur (back of heel) try wearing shoes with a little heel (2cm or so) ro reduce stress on the achilles.
Orthotics: Insoles can redistribute weight and provide cushioning, reducing the impact on the heel spur.
Physical therapy: Specific exercises and stretches can aid in strengthening the muscles and ligaments surrounding the heel, promoting healing and reducing discomfort.
Corticosteroid injections: In more severe cases, a physician might administer corticosteroid injections to reduce inflammation and relieve pain.
3: Fat Pad Atrophy
Fat pad atrophy, or fat pad thinning, or is a condition characterised by a reduction in the natural cushioning of fat under the heel. This can be due to ageing, prolonged standing, or certain medical conditions. Pain is experienced in the centre of the heel and gets sorer throughout the day.
Symptoms:
Increased pain and tenderness in the heel area, especially during weight-bearing activities
Discomfort when walking or wearing shoes that lack adequate padding
Heightened sensitivity to pressure on the heels
Methods to Manage:
Padded footwear: Wearing shoes with extra cushioning can help provide additional support and reduce pressure on the heel.
Gel heel cups: Gel heel cups can act as shock absorbers, providing cushioning and alleviating discomfort.
Weight management: Maintaining a healthy weight can help reduce the strain on the feet, including the fat pads in the heels.
Physical therapy: Specialised exercises and stretches can help strengthen the surrounding muscles and improve overall foot function.
Foot rest: Elevating the feet and allowing them to rest can provide relief from pain and discomfort associated with fat pad atrophy.
Understanding the underlying causes of heel pain and adopting appropriate management strategies can significantly improve one's quality of life. Whether it's plantar fasciitis, heel spurs, or fat pad atrophy, a combination of proper footwear, insoles, exercises and rest can help alleviate pain and restore mobility.
