One of those issues that you don’t notice at first and then it’s taking over your day and day after that. Perhaps it’s a mild pain upon rising from bed or a prickling pain after a long hike. In either case, if you’ve ever wondered “why does my heel hurt”, you are not alone! Heel pain is a frequent complaint and when the cause is known, most cases can be successfully treated.

Let’s go through the most common heel pain reasons together, some of the most common heel pain treatment tips, and when it is time to schedule an appointment at Canadian Medical Center with a podiatrist. 

What Exactly Is Heel Pain?

Heel pain is any discomfort that happens on or near the largest bone in your foot which is the heel bone. This may present as a sharp, burning or persistent dull ache. Some may only begin to experience it in the morning, while others may feel it gradually increasing throughout the day, particularly after prolonged standing or walking.

The heel takes a tremendous load each time you take a step, so even minor problems with alignment, shoes or muscle tightness can become chronic pain. 

Common Heel Pain Causes

Heel pain causes are an important first step towards healing the heel pain. The most common culprits are:

Plantar Fasciitis

This is by far the most common cause of heel pain. The plantar fascia is a thick structure on the bottom of the foot, stretching from the heel to the toes. It develops when the tendinous sole of the foot is overused, poorly suited to your feet, or when your calf muscles tighten up. It makes your foot feel a sharp pain, typically on your first steps in the morning.

Heel Spurs

Heel spurs are tiny bits of bone that develop along the bottom of the heel bone. It can result in a similar stabbing pain, especially during pressure and is often seen at the same time as plantar fasciitis.

Achilles Tendinitis

This is when the Achilles tendon (the area where the calf muscles meet your heel) becomes inflamed due to repetitive stress. It’s especially common among runners and people who suddenly increase their activity level.

Stress Fractures

These are small cracks that form in the heel bone, typically occurring in athletes and hard-floored workers. This kind of pain is usually aggravated by exercise and relieved by rest.

Bursitis

Damage to these tiny, fluid-filled sacs, which act as pads between the heel and the ground, can lead to an aching pain, particularly towards the back of the heel.

Poor Footwear or Biomechanics

Shoes with poor arch support, a walking stride that doesn’t fit, or high or flat feet can cause the foot to not distribute its weight evenly over time, resulting in chronic pain.

Nerve Issues

Burning or tingling sensations that spread into the heel may be symptoms of a condition such as tarsal tunnel syndrome, in which a nerve is compressed near the ankle. 

Why Does My Heel Hurt More in the Morning?

This is one of the most frequently asked questions and it’s simply because the plantar fascia tightens during your sleep when your foot is at rest. That is a familiar sensation that is triggered when you stretch after you wake up. The pain may go away as they move around and the tissue warms up, but becomes more painful later in the day after sitting for a long period or after activities such as standing. 

Heel Pain Treatment: What Actually Works

It’s important that the heel pain treatment is correct based on the cause of the problem. However, the following are generally recommended:

Rest and Activity Modification

Reduce high-impact activities, allowing inflamed tissue to heal. Receiving this doesn’t imply an end to moving; it simply means to move smarter and to put less pressure on your feet.

Ice Therapy

If you are experiencing sharp pain, apply ice to the affected area a few times a day for 15 – 20 minutes at a time, which will help to ease inflammation and numb the sharp pain, especially after activity.

Stretching and Strengthening

Stretches to the calf muscles and plantar fascia, and strengthening exercises to the small muscles of the foot, can help to relieve tension and help prevent the condition from happening again. This is where Physiotherapy can truly help, as a guided, structured programme can yield much better results than when done without guidance.

Supportive Footwear and Orthotics

If you think the important thing to do is to wear shoes that have good arch support and cushioning, you will find heel strain can be greatly minimized. Custom orthotic inserts are often prescribed to realign the biomechanical imbalance and to evenly distribute the pressure in the foot.

Night Splints

Night splints are specifically designed to help alleviate that painful “first step in the morning” feeling by gently stretching the foot while you sleep.

Anti-Inflammatory Medication

Medications that can be bought over the counter may relieve pain and swelling in the near term, but they can only be used in conjunction with other treatments, not as a standalone solution.

Corticosteroid Injections

Injections can be used to specifically target areas of pain, and may be indicated for persistent cases that are not improving with conservative treatment.

Physiotherapy and Rehabilitation

A customized program of physiotherapy can help to correct muscle imbalances, tightness and poor movement patterns that cause heel pain in the first place. It’s particularly helpful for individuals who are suffering from Achilles tendonitis or biomechanical problems, as rehabilitation is geared towards remedy in the long term instead of simply easing pain.

Orthopedic Evaluation

More severe problems, like suspected stress fractures or structural bone issues, may require an Orthopedic exam to rule out deeper problems and determine the right treatment – from imaging to more advanced treatments.

When Should You See a Podiatrist?

Most cases of heel pain are treated by avoiding activities, icing the foot, and following simple home remedies. However, there are clear indications that it’s time to stop self-treatment and seek medical help:

  • The pain has persisted for over 2 weeks despite rest and self-care at home
  • Swelling, redness or warmth around the heel is noticed.
  • The pain is so bad that it interferes with your ability to walk or do daily activities
  • Numbness or tingling, along with the pain.
  • Discomfort is recurrent, despite the apparent alleviation of symptoms.
  • You may have diabetes or a condition that affects circulation, as foot problems can rapidly get out of hand.

With a thorough examination and possibly X-rays or an ultrasound, a qualified podiatrist can accurately determine the cause of your heel pain. From there, they will develop a treatment regimen specific to you and not one that is a one-size-fits-all solution that might or might not work.

In the Podiatry department at Canadian Medical Center, our team of podiatrists are dedicated to identifying and treating all types of foot and heel concerns ranging from something as simple as plantar fasciitis to more complex biomechanical problems. We typically integrate Podiatry skills, Physiotherapy skills, and Orthopedic skills if required to ensure all is covered. 

Preventing Heel Pain from Coming Back

If your heel pain has improved, the following habits may help prevent your heel pain returning:

  • Even in the comfort of your own home, get supportive shoes on rather than walking on hard floors.
  • Stretch your calves and feet on a regular basis, particularly prior to exercise.
  • Do not start or stop physical activity and/or the intensity of physical activity abruptly
  • Keep a healthy weight to lessen the pressure of your feet.
  • Change worn-out sports shoes regularly

Common Questions About Heel Pain

Does heel pain indicate a problem?

No, unless it lasts for more than two weeks or it is accompanied by swelling or numbness, then it is a good idea to seek medical advice.

Can heel pain go away on its own?

If one has chronic pain, it will require targeted treatment; however, mild cases may be treated with rest and appropriate footwear. 

How much time is needed for the plantar fasciitis to heal?

With regular treatment, most people will improve within a few weeks to a few months.

If my heel hurts, should I exercise or not?

Not entirely. The best way to go is to change to low-impact activities when treating the underlying cause. 

Final Thoughts

The pain in the heel may be a mild symptom at first sight, but if it is not treated, it will get worse in the long term. From plantar fasciitis to a heel spur to anything more serious, knowing what’s going on is the first step to getting lasting relief. Don’t wait for the pain in the heel to go away if it’s not getting better. At Canadian Medical Center, the Podiatry experts can assist you with getting back on your feet without any discomfort.