Heel Pain

Heel pain is a common issue that can significantly impact your daily life. There are different types of heel pain, it could be a sharp pain when you take your first steps in the morning, or it could be a persistent ache after a long day on your feet. It is essential to understand the causes and treatments for heel pain to maintain mobility and quality of life.

There are common causes of heel pain, which include:

Plantar Fasciitis

Plantar Fasciitis is the most common cause of heel pain, resulting from inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting your heel bone to your toes.

Achilles Tendinitis

This condition occurs when the Achilles tendon, which connects the calf muscles to the heel bone, becomes inflamed due to overuse or sudden increases in physical activity.

Heel Spurs

Heel spurs are bony growths on the underside of the heel bone. They are often associated with plantar fasciitis and can cause significant pain during walking or standing.

Server’s Disease

Common in children and adolescents, Server’s disease is caused by inflammation of the growth plate in the heel, often due to repetitive stress or rapid growth spurts.

Bursitis

Bursitis occurs when the bursae, small fluid-filled sacs that cushion the bones, tendons, and muscles and near your joints, become inflamed. This can happen in the heel due to excessive pressure or friction.


How to Relieve Heel Pain

There are effective treatments for heel pain, which include:

Rest and Ice

Resting your foot and applying ice can help reduce inflammation and pain.

An Algeos product that will help with heel pain is Hempe CBD Ice Muscle & Joint Gel which is a powerful topical solution designed to provide relief for sore muscles and joints. The gel delivers a refreshing ice sensation, making it ideal for soothing sore and strained muscles.

Stretching Exercises

Stretching the calf muscles and the plantar fascia can improve flexibility and reduce strain on the heel. Here are some simple stretches:

  • Calf stretch – stand facing a wall with one foot in front of the other. Keep your back leg straight and your front leg bent, and lean toward the wall until you feel a stretch in your calf.
  • Plantar Fascia stretch – sit down and place your affected foot across your opposite knee. Pull your toes back toward your shin and stretch the bottom of the foot.

Supportive Footwear

Wearing shoes with good arch support and cushioning can alleviate heel pain. Avoid walking barefoot or wearing unsupportive footwear like flip-flops

Orthotics

Custom orthotic inserts can provide additional support and help distribute pressure evenly across the foot. An Algeos product that will help with heel pain is Semiflex Carbon Insoles ¾ Length which is a ¾ insole with a microfibre top cover which absorbs perspiration and provides a smooth interface with the plantar surface of the foot.

Physical Therapy

A physical therapist can design a personalised exercise program to strengthen the muscles around the foot and improve your gait, reducing the likelihood of future heel pain.

Surgery

In severe cases, surgical intervention may be necessary to remove heel spurs, release the plantar fascia, or repair the Achilles tendon. Surgery is typically considered only after all other treatments have failed.

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Maintain a healthy weight

Excess weight puts additional strain on your feet, increasing the risk of heel pain. Maintaining a healthy weight through a balanced diet and regular exercise can help.

Warm-up before exercise

Always warm up and stretch before engaging in physical activity to prepare your muscles and tendons for the increased workload.

Gradually increase activity levels

Avoid sudden increases in physical activity. Gradually increase the intensity and duration of your workouts to prevent overuse injuries.

Invest in good footwear

Choose shoes that fit well and provide adequate support for your feet. Replace worn-out shoes regularly to ensure they continue to offer proper foot support.

Heel pain can be debilitating, but with the right approach, it is often manageable. By understanding the causes and implementing effective treatments and preventive measures, you can get back on your feet and enjoy an active, pain-free life.