Short answer: Heel pain is often caused by inflammation of the plantar fascia (plantar fasciitis) beneath the heel or the Achilles tendon behind the heel. Activities like running can trigger this pain. Foot mechanics can also contribute, so using insoles or custom orthotics may help. Consult a Houston foot specialist for proper diagnosis and relief.
Common Causes of Heel Pain
Heel pain is frequently caused by conditions like plantar fasciitis or Achilles tendinitis. Plantar fasciitis involves inflammation of the plantar fascia ligament, which is a thick band of tissue running along the bottom of your foot. This condition typically causes sharp pain at the base of the heel, often most intense when you first stand up in the morning or after sitting for extended periods. The discomfort usually subsides after a few steps as the foot starts to loosen up but can return after long periods of standing or when you rise after resting.
In contrast, pain at the back of the heel is usually due to Achilles tendinitis, which affects the Achilles tendon that connects the calf muscle to the heel bone. This pain often feels like a dull ache or stiffness and tends to intensify during physical activities such as running, climbing stairs, or even after a simple walk. Sometimes, you might notice swelling, warmth, or even a thickening of the tendon itself.
Both conditions can result from activities such as running, jumping, or an unexpected stumble, but they also stem from structural issues in the foot, such as flat feet or high arches, that affect your walking pattern.
What You Can Do at Home
If you’re dealing with heel pain, start by minimizing activities that aggravate the discomfort, like running or prolonged standing. Applying ice to the affected area for about 15 minutes several times a day can help reduce inflammation and numb the area to relieve pain. Over-the-counter pain relievers such as ibuprofen or acetaminophen, used following the label instructions, can also alleviate discomfort and control inflammation.
Stretching exercises, especially for the calf muscles, may relieve tension on the affected tendons or ligaments. A simple exercise involves leaning forward against a wall with one knee straight and the heel on the ground while bending the other knee. Hold the stretch for 15 to 30 seconds and repeat several times a day. Exercises that stretch and strengthen the arch of your foot or provide support to the Achilles region can also be beneficial. Make sure to wear cushioned shoes or supportive insoles to reduce pressure and provide relief from daily strain. Elevating your foot when resting can also help with reducing any swelling you may experience.
Professional Treatment Options
When at-home remedies aren’t enough to alleviate the discomfort, a podiatrist can evaluate your condition and offer several treatment options. Custom orthotics are one of the key solutions they provide. These are specially designed shoe inserts that help support the unique mechanics of your foot, reducing strain and improving foot function. Besides orthotics, shockwave therapy might be prescribed, which uses sound waves to promote healing in the affected tissues.
Physical therapy can be another viable option to strengthen the muscles around the foot and ankle and help improve flexibility. Techniques such as soft tissue mobilization, specific strengthening exercises, and guidance on proper footwear can enhance recovery. If pain persists, certain minimally invasive procedures may be recommended to address underlying issues effectively. Learn more about professional treatments from our heel pain treatment options.
When to See a Podiatrist
Pain that persists despite home treatment
Severe pain or swelling at the heel
Difficulty walking or bearing weight on the foot
Signs of infection like redness, warmth, or fever
Heel pain paired with diabetes or poor circulation
Numbness or tingling in the heel
Noticeable changes such as a limp or changes in your normal gait
If you’re experiencing heel pain that won’t go away, it’s important to seek professional assistance. At DeNiel Foot & Ankle Center in Houston, we are ready to help you find relief. Visit our foot and ankle clinic to learn more about how we can support your foot health.
