Simple Ways to Relief Heel Pain

Heel pain is a common complaint heard by doctors that can be caused by a number of conditions such as Plantar Fasciitis, tendonitis, bursitis and stress fractures.  Though it may be excruciating, it can be treated with a number of simple ways to relieve heel pain.

• Ice

Application of a cold pack or ice to the affected area is a good initial step in the management of acute heel pain.  Cooling down the area of pain will reduce inflammation and dull the pain sensation.  It can also help by reducing redness and swelling and allow rest of the foot to be more effective.  This is particularly important in cases of inflammatory heel pain such as bursitis, tendonitis and stress fractures but may be useful in other heel pain as well.

• Rest

For nearly all cases of heel pain, rest will be recommended.  Heel pain, whether caused by Plantar Fasciitis or one of the other conditions is worsened by activity.  Getting off of the feet will allow the inflammation of the tissues to decrease and healing to begin.

Bursitis related heel pain is often caused by poor fitting shoes so staying off the feet is a good idea when possible.  It may also be helpful to limit weight bearing and high impact activities.  Excessive weight bearing is a known contributor to stress fractures and Plantar Fasciitis.  High impact activities such as running or aerobics will worsen tendonitis, stress fractures and Plantar Fasciitis

• Good Shoes

Getting a good pair of supportive shoes that fit well can immediately help with heel pain.  Retrocalcaneal bursitis is often caused by poorly fitting shoes but other conditions may worsen as well.  Appropriate arch support is important as some conditions can be worsened by lack of support. The shoe should also have a wide toe box and not pinch or squeeze the foot in any manner.  The back of the shoe should not press in or rub at the back of the foot.  Above all don’t go bare foot, invest in a good pair of shoes.

• Orthotics

Orthopedic shoe inserts, known as orthotics are often a key to relieving heel pain.  There are several types of commercially available shoe inserts available but many people choose to invest in a custom made pair of orthotics.

Custom orthotics are made to fit a specific foot exactly and correct stance, posture and gait abnormalities which may contribute to heel pain.  Custom orthotics may be obtained from a podiatrist or other foot specialist who will carefully measure and often make an impression of the foot. The foot impression and measurements will be used to construct a shoe insert that is designed to alleviate foot pain and correct other physical problems such as back pain or leg pain.  Many people experience dramatic relief of heel pain after wearing custom orthotics.

• Lose Weight

Obesity is a known contributor to several types of heel pain including Plantar Fasciitis and stress fractures.  Americans have a much higher rate of conditions such as Plantar Fasciitis than those in countries with lower rates of obesity.  Losing weight may be a long term solution to relieving heel pain and will help eliminate other types of joint pain such as arthritis.

Though heel pain is quite painful, conservative management using simple treatments such as ice and rest may provide relief in the short term.  Longer term relief may be achieved by getting good shoes, purchasing custom orthotics and losing weight.  Most cases of heel pain can be relieved by using one or more of these simple treatments.