Sore Heel is a common foot problem. Hence, it mostly happens under the heel or behind it. An injury does not usually cause it. It disappears on its own. However, it can persist and become chronic.
1. Signs
The pain usually starts gradually. It will become severe, especially if there is a tear. The person will notice a popping sound when the injury happened. One usually feels the pain under the foot. Also, it is important not to disregard the signs of the sore heel. At first, it may be mild. But it can become severe. It may even cause one to be disabled. Call a doctor if you experience the following:
Pain in heel and fever
Inability to walk
Difficulty bending the foot forward
Hard time standing on tiptoe
Severe pain with swelling
Tingling in the heel
2. Causes
Foot pain in the heel is the result of repetitive stress. A person who has this may have fallen and twisted their foot several times. The most common causes are:
Inflammation of plantar fascia. It is part of the bone that runs from the heel bone to the tip of the foot. Inflammation happens because of the way the foot is structured. Therefore, it is common for those who have too high or low arches. People experience pain under the foot after a long period of rest. They may also experience cramps in the calves.
Inflammation is possible at the back of the heel. It results in landing awkwardly on the heels. It is caused by pressure from footwear. The pain is felt inside the heel or at the back of it.
Heel Bumps
Moreover, it is more common in teenagers. Their bones in the heels are not yet fully mature. It rubs too much, and the result is the formation of excess bones. Also, those who have flat feet are more prone to this. But the usual cause is wearing high heels before the bone is fully mature. It is why it is also called pump bumps.
Tarsal Tunnel Syndrome
One may experience aching heels because of a compressed nerve at the back of the foot.
Stress Fracture
It is a result of repetitive stress. Also, it may be because of intense exercise, sports, or manual work. Runners are likely to have this.
Torn Achilles tendon
Bruise in the bone
Poor posture
Cyst in the bone
Gout
3. Treatment
Aching heels usually go on their own. Treatments can help speed the process of healing. Doctors may recommend medicines. Hence, it will help reduce pain and swelling. Physical therapy is good to stretch some tendons and muscles in the foot. Therefore, it will lead to better stabilization of the ankle and the heel.
Supportive Treatments
Moreover, there are specially designed assistive devices for the foot. These will correct foot faults. It can also provide cushion and support. Specialists can also do injection therapy. They may attach a removable walking cast too. However, it will keep your foot immobile for a few weeks. Some recommend night splint. It will stretch the plantar fascia while you are sleeping.
It is possible to do home remedies if the pain is not severe. Rest is the best treatment. Hence, it means avoiding running or standing for long periods. Walking on hard surfaces is also avoided. The individual must not engage in any activity that will stress the heels. Ice packs also provide relief. Place ice wrapped in cloth in the affected area. Do this for about 15 minutes.
4. Prevention
It is easy to prevent foot pain in the heel by taking care of your feet. Wear comfortable shoes. Use shoes that fit well. Choose those that provide good support. Therefore, it is especially true for athletes. Also, foot supports can help too. Wedges and heel cups will help prevent it. Do not go barefoot, especially on hard ground.
Maintain a healthy body weight. It will reduce the stress on the heels. Do not wear shoes that seem to trigger the pain. If you can, toss it away already. It is important to rest your feet, especially if you are standing all day. Take proper warm-up exercises. Therefore, do this before engaging in sports or any activities that will stress the heels. Stretching your calf muscles can help. Also, sitting in a chair and holding one leg out straight can help. Flex and extend it. Do this ten times. Repeat on the other foot.
