Why Does Heel Pain Occur?
Heel pain is one of the most frequent complaints among adults and can significantly impact daily activities. Common causes of heel pain include plantar fasciitis, heel spurs, and Achilles tendinitis. These conditions can arise from repetitive strain, poorly fitting footwear, or prolonged standing on hard surfaces.
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Plantar Fasciitis: This is the inflammation of the plantar fascia, a thick band of tissue running across the bottom of your foot connecting the heel to the toes. According to the Mayo Clinic, plantar fasciitis is often caused by repeated stress on the heel, such as from prolonged standing or high-impact exercise. Source: Mayo Clinic.
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Heel Spurs: Heel spurs are bony growths that develop on the bottom of the heel bone, often in conjunction with plantar fasciitis. These spurs can lead to sharp pain, particularly when standing up after sitting or sleeping. According to the American Academy of Orthopaedic Surgeons (AAOS), heel spurs result from strain on the foot muscles and ligaments, stretching of the plantar fascia, and repeated tearing of the membrane covering the heel bone. Source: AAOS.
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Achilles Tendinitis: This is inflammation of the Achilles tendon, the large tendon at the back of the ankle. It’s often caused by overuse, especially in athletes who run and jump. Stretching and overuse are common culprits for this condition. Source: Mayo Clinic.
Top Treatments for Heel Pain
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Stretching Exercises: Stretching the calf muscles, Achilles tendon, and plantar fascia can improve flexibility and reduce pain. According to the American Orthopaedic Foot & Ankle Society, specific stretches can significantly reduce heel pain associated with plantar fasciitis. Source: AOFAS.
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Orthotic Insoles: Supportive insoles provide extra cushioning, helping to alleviate pressure on the heel and prevent further strain. Studies show that orthotics can improve pain and function in people with plantar fasciitis. Source: Journal of Orthopaedic & Sports Physical Therapy.
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Ice Therapy: Applying ice to the affected heel for 15-20 minutes several times a day can reduce inflammation and pain, as suggested by the American Podiatric Medical Association. Source: APMA.