Heel Pain: Causes, Treatments, and Prevention Tips

Experiencing discomfort in the soles of the feet after standing for a short period of time?

Hello, Doctor Shi: I would like to ask, in recent years, whenever I go out for a walk or shopping, I start to feel pain in my heels after a short while.
If I spend the whole day walking, my calves also begin to ache gradually, whereas I used to be able to walk all day without any issues.
I have a habit of jogging 1 to 3 times a week for more than 30 minutes each time, and I do not experience any pain while jogging.
I feel that this issue is more pronounced when I am standing still, while continuous walking does not lead to discomfort as quickly.
Could this be plantar fasciitis? What could be the reason for the pain not occurring as quickly while walking? What are the common treatment methods in both traditional Chinese medicine and Western medicine? Is it really impossible to completely cure this condition? Should I just try to wear soft insoles, stand less, and walk less?

Charles, 20~29 year old female. Ask Date: 2018/09/20

Dr. Shi Guozheng reply Orthopedics

It may be related to plantar fasciitis and overuse.
Wearing cushioned shoes, minimizing standing and walking, and reducing the load on the soles of the feet can help improve the condition.
Additionally, soaking in warm water, consulting a physician, and taking anti-inflammatory medications are recommended.
If these measures are insufficient, corticosteroid injections may be considered.
While recovery may not be quick, with patience and proper treatment, improvement is still possible.

Reply Date: 2018/09/20

More Info

Heel pain is a common complaint that can significantly affect one's quality of life, especially for those who enjoy walking or running. Based on your description, it sounds like you may be experiencing symptoms consistent with plantar fasciitis, a condition characterized by inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.

Causes of Heel Pain
1. Plantar Fasciitis: This is the most common cause of heel pain, particularly in individuals who spend long periods standing or walking. The pain typically manifests as a sharp ache in the heel, especially with the first steps in the morning or after prolonged periods of sitting or standing.

2. Overuse: Engaging in activities like running or walking for extended periods can lead to overuse injuries. While you mentioned that running does not cause pain, the repetitive impact from walking, especially on hard surfaces, can contribute to heel pain.

3. Footwear: Wearing shoes that lack proper support or cushioning can exacerbate heel pain. Shoes with inadequate arch support can place extra stress on the plantar fascia.

4. Body Weight: Excess weight can increase the strain on the plantar fascia, leading to inflammation and pain.

5. Biomechanical Issues: Flat feet, high arches, or abnormal walking patterns can contribute to heel pain by placing undue stress on the plantar fascia.

Symptoms
The hallmark symptom of plantar fasciitis is a sharp pain in the heel, particularly noticeable when taking the first steps after waking up or after sitting for long periods. The pain may decrease with activity but can return after prolonged standing or walking.

Treatment Options
#
Conservative Treatments
1. Rest: Reducing activities that exacerbate the pain is crucial. If standing for long periods causes discomfort, try to take breaks and sit down when possible.

2. Ice Therapy: Applying ice to the heel for 15-20 minutes several times a day can help reduce inflammation and alleviate pain.

3. Stretching Exercises: Stretching the calf muscles and the plantar fascia can help relieve tension. Exercises such as calf stretches, toe stretches, and rolling your foot over a frozen water bottle can be beneficial.

4. Footwear Modifications: Wearing shoes with good arch support and cushioning can help alleviate heel pain. Consider using orthotic inserts for additional support.

5. Physical Therapy: A physical therapist can provide tailored exercises and treatments to strengthen the muscles in your feet and improve flexibility.

#
Medical Treatments
1. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation.

2. Corticosteroid Injections: In some cases, a doctor may recommend corticosteroid injections to reduce inflammation in the plantar fascia.

3. Night Splints: Wearing a splint at night can help keep the plantar fascia stretched while you sleep, reducing morning pain.

4. Shockwave Therapy: This non-invasive treatment uses sound waves to promote healing in the plantar fascia.

5. Surgery: If conservative treatments fail after several months, surgical options may be considered to release the plantar fascia.

Prevention Tips
1. Choose Proper Footwear: Invest in shoes that provide adequate support and cushioning. Avoid walking barefoot on hard surfaces.

2. Maintain a Healthy Weight: Reducing excess weight can alleviate stress on the plantar fascia.

3. Warm-Up and Stretch: Always warm up before engaging in physical activities and incorporate stretching into your routine.

4. Gradual Increase in Activity: If you are increasing your walking or running distance, do so gradually to avoid overuse injuries.

Conclusion
While plantar fasciitis can be a persistent issue, many individuals find relief through conservative treatments and lifestyle modifications. It is essential to listen to your body and adjust your activities accordingly. If symptoms persist despite these measures, consulting a healthcare professional for a tailored treatment plan is advisable. With proper care, many people can manage their heel pain effectively and return to their regular activities.

Similar Q&A

Understanding Pain in the Heel: Causes and Treatment Options

Last night, I suddenly noticed that the back half of the sole of my right foot hurts when I stand. What could be the cause of this?

Dr. Xu Zhenrong reply Rehabilitation
Hello, Your symptoms appear to be consistent with plantar fasciitis, which is inflammation of the plantar fascia caused by repetitive strain. The main symptoms include: 1. Intermittent pain on the inner side of the heel, especially during weight-bearing activities; 2. Symptoms ...

Understanding Heel Pain: Symptoms, Causes, and Treatment Options

The outer surface of the heel shows no signs of inflammation or any symptoms, but there is a point on the heel that is very painful to the touch, causing significant discomfort, and there is also pain radiating along the calf nerve. The longer I walk, the more painful it becomes,...

Dr. Ye Qingnian reply Orthopedics
Hello Sir: Thank you for your inquiry. I would like to address your question and provide the following recommendations: The symptoms appear to be indicative of tendinitis. It is advisable to limit activities such as hiking and climbing stairs. Instead, wear comfortable casual sho...

Understanding Heel Pain: Causes, Treatments, and Home Remedies

Hello Doctor, I would like to ask about some discomfort I have been experiencing in my heel. Around February 21st of this year, I started feeling pain after I ran to catch a garbage truck while wearing flip-flops, which caused my heel to hit the ground. The next day, my heel star...

Dr. Li Wenhong reply Orthopedics
Hello: Based on your description, it seems you may be experiencing Achilles tendinitis or plantar fasciitis due to overuse of the heel. For acute pain, you should apply ice and take oral anti-inflammatory pain relievers. Improvement methods include using insoles and wearing shoes...

Understanding Heel Pain: Causes and Solutions for Your Discomfort

I often experience pain in the heel of my foot, but it subsides after walking a few steps. However, it starts to hurt again after sitting down. What could this condition be?

Dr. Chu Baijun reply Orthopedics
This condition is very likely to be what is known as "plantar fasciitis." If diagnosed with plantar fasciitis, we would first recommend starting with good foot cushioning, which means wearing well-cushioned shoes or using insoles at all times, avoiding going barefoot. A...