Sore Heels

Having sore heels can not only be painful and frustrating, but also really limiting for everyday life and the ability to enjoy sports, walks with loved ones, and even just running daily errands. Unfortunately, having sore heels is also becoming increasingly common, affecting people of all ages and activity levels. The pain in the heel can be felt as a dull ache or a sharp, stabbing sensation, and can range from mild to severe. So what could be causing your sore heels?

Causes of Sore Heels

• Plantar Fasciitis: one of the most common causes of heel pain is plantar fasciitis, which is an inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It is often caused by overuse or a strain, and can result in pain that is felt in the heel and the arch of the foot.

• Heel Spurs: heel spurs are bony growths that can develop on the underside of the heel bone. These growths are often caused by the repeated pulling of the plantar fascia away from the heel bone, and can result in pain that is felt in the heel.

• Achilles Tendonitis: Achilles tendonitis (or tendinopathy) is an inflammation of the Achilles tendon, which is the largest tendon in the body and connects the calf muscles to the heel bone. This condition is often caused by overuse or strain, and can result in pain that is felt in the back of the heel.

• Bursitis: bursitis is an inflammation of the bursae, which are small fluid-filled sacs that cushion the joints. When the bursae in the heel become inflamed, it can result in pain that is felt in the heel.

• Stress Fractures: stress fractures are tiny cracks in the bones that are often caused by overuse or repetitive stress. When stress fractures occur in the heel bone, it can result in pain that is felt in the heel.

• Nerve Entrapment: sometimes, nerves in the foot can become compressed or trapped, leading to pain in the heel. This is known as nerve entrapment or tarsal tunnel syndrome.

• Rheumatoid Arthritis: rheumatoid arthritis is a chronic autoimmune condition that can cause inflammation and pain in the joints, including the heel.

• Gout: gout is a type of arthritis that occurs when uric acid crystals build up in the joints, causing pain and inflammation. Gout can affect the joints in the foot, including the heel.

• Tendonitis: tendonitis is an inflammation of the tendons that connect muscles to bones. When tendonitis affects the tendons in the foot or ankle, it can result in pain in the heel.

• Sever’s Disease: Sever’s disease is a common cause of heel pain in children and adolescents. It occurs when the growth plate in the heel becomes inflamed due to overuse or injury.

• Systemic Diseases: certain systemic diseases, such as diabetes or peripheral artery disease, can cause damage to the nerves or blood vessels in the feet, leading to pain in the heel or other areas of the foot.

Symptoms of Sore Heels

The symptoms of sore heels can vary depending on the underlying cause but may include:

• Pain that is felt in the heel, often described as a dull ache or a sharp, stabbing sensation
• Difficulty walking or standing for extended periods of time
• Pain that is worse in the morning or after prolonged periods of rest
• Swelling – if the pain in your heel is accompanied by swelling or redness, it may be a sign of an injury, infection, or inflammation.
• Numbness or tingling in the heel or surrounding areas can be a sign of nerve damage or compression.
• Stiffness – if you experience stiffness in your heel, it may be a sign of arthritis or another inflammatory condition.
• Clicking or popping sounds when you move your heel can be a sign of a joint problem or other structural issue.
• Weakness – if you feel weakness in your heel or have difficulty standing or walking, it may be a sign of a muscle or tendon injury.

Treatment for Sore Heels

Once we understand exactly what has caused your sore heels, we will create a tailored treatment plan for you that takes into consideration your daily activities, lifestyle and goals.

Initially, the focus of the treatment plan will be to reduce your current symptoms and get you out of pain, while long-term your treatment plan will work to prevent this from happening again. Once you’ve had heel pain, you’re more likely to develop it again in the future, so measures that support future prevention are important. Depending on the severity of your symptoms, your treatment may include:

• Custom foot orthotics – these will support the arch and reduce strain and tension on the plantar fascia and other tissues on the bottom of the heel so it can begin to heal as opposed to being constantly stretched during walking
• Shockwave treatment – shockwave is a safe and effective treatment that is proven to accelerate your healing and recovery from heel pain. We’re proud to be the only clinic in the area to have this treatment available at present.
• Foot mobilisation – foot mobilisation uses hands-on manipulation to work on stiff and dysfunctional joints to best support your recovery
• Footwear review – your regular footwear will be checked and discussed to make sure it’s helping your recovery and not hindering you
• Strapping – to reduce painful symptoms by keeping your foot in a position that relieves strain and pressure at the bottom of your heels
• Stretching – once the initial pain and inflammation settle and you are able to handle gentle stretching, stretching the tissues at the heels and the bottom of the arch, as well as your calves, can help reduce and prevent the onset of painful symptoms. Because other tight muscles in the feet and legs can pull on the heel, stretching will also focus on other tight muscle groups too that we identify in your assessment
• Strengthening – working to strengthen the muscles of the feet and legs can improve your overall foot and leg function, thereby reducing the risk of injury. Strengthening exercises will be prescribed on a case-by-case basis after reviewing the results of your assessment.
• Exercise review – we’ll make sure the exercise you’re currently doing won’t prolong your recovery or worsen your sore heels
• RICE – Rest, ice, compression and elevation may be initially used to reduce pain and swelling
• Anti-inflammatory medication – to temporarily relieve your sore heel pain