Healing the Heel Pain

Heel pain is a common foot problem that affects many people, even the young individuals.. Whether you’re an athlete or simply spend a lot of time on your feet, heel pain can be debilitating and make it difficult to carry out daily activities. In this article, we’ll discuss the most common causes of heel pain and provide practical tips on how to manage and alleviate the pain.  

Common Causes of Heel Pain

  1. Plantar Fasciitis: Plantar fasciitis is the most common cause of heel pain and is characterized by inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot. It is often caused by overuse or overstretching of the plantar fascia, and can be exacerbated by obesity, poor foot mechanics, or a sedentary lifestyle. 
  2. Heel Spurs: Heel spurs are small bony growths that can develop on the heel bone and can cause pain and inflammation. They are often caused by overuse or overstretching of the muscles and tendons in the foot, and can also be associated with plantar fasciitis. t
  3. endonitis: Tendonitis is inflammation of the tendons in the foot, and can also cause heel pain. It can be caused by overuse, injury, or underlying medical conditions such as rheumatoid arthritis. 
  4. Stress Fractures: Stress fractures are small breaks in the bone that can occur as a result of overuse or repetitive stress, and can also cause heel pain. 

Tips for Managing Heel Pain

  1. Rest and Avoid Activities That Aggravate the Pain: The first step in managing heel pain is to rest and avoid activities that aggravate the pain. 
  2. Over-the-counter Medications: Over-the-counter pain medications, such as ibuprofen or acetaminophen, can also be helpful in reducing pain and inflammation. 
  3. Wearing Proper Footwear: Wearing shoes with good arch support and cushioning can also help to alleviate pain and prevent further injury. Look for orthotic footwear that follows the arch of our feet. 
  4. Seek Medical Attention: If the heel pain persists or becomes severe, it is important to seek medical attention. Your doctor may recommend additional treatments such as physical therapy, orthotic inserts, or in some cases, surgery. 

In addition to managing heel pain, it’s also important if we take note on ways to prevent it:

  1. Maintaining a normal weight for your height. Being overweight can put extra stress on the heel and surrounding structures, leading to heel pain. Losing weight or maintaining a healthy weight can help reduce the risk of heel pain. 
  2. Choose your footwear: Wearing shoes that fit well and provide good arch support and cushioning can help prevent heel pain. Avoid wearing shoes with worn out soles or that are too tight or too loose. 
  3. Stretching: Stretching the muscles and tendons in the feet and legs can help prevent heel pain. Incorporate stretching exercises into your daily routine, especially before and after exercise. 
  4. Building up to new activities: Start any new activities or exercises gradually. A sudden increase in activity can put extra stress on the heel and surrounding structures, leading to heel pain. 
  5. Avoiding high heels: Avoid wearing high heels or limit the amount of time spent wearing them because it adds pressure to the heels and surrounding structures. 
  6. Improve your posture: Maintaining good posture can help to distribute weight evenly across the foot and prevent heel pain. 

In conclusion, heel pain can be caused by a variety of factors including overuse, injury, or underlying medical conditions. By following these tips and seeking medical attention if necessary, you can effectively manage and alleviate your heel pain.” 


About The Author

Dr. Verns is a highly-skilled and compassionate physician who obtained her medical degree from Pamantasan ng Lungsod ng Maynila College of Medicine in 2014, and passed the Physician Licensure Exam in August of 2015. She is a certified Family Physician given by the Philippine Association of Family Physicians, and received her Diplomate in Family Medicine in 2022 and landed as top 6 in overall rankings in the Philippines. She is also a registered nurse both in the Philippines and the United States, having passed the US Nursing Licensure Exam in 2007. 


Dr. Verns is a strong advocate of preventive care and believes that it makes a huge difference in the outcome of disease development. In the future, she is looking to further her education and training to become a diabetologist or lifestyle medicine fellow. 

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