Simple Strategies to Relieve Heel Pain from Walking

Last updated on March 9th, 2024 at 02:33 pm

If you are suffering from heel pain when you walk, it can be challenging to go about your daily activities. Whether that be running errands or hitting the gym. The good news is that heel pain from walking is a common and treatable condition. Luckily, there are several simple strategies you employ to help alleviate your pain and get back on your feet. This blog post will cover the common causes of heel pain from walking, the symptoms to look out for, and seven effective strategies you can try to help with relief. Keep reading to learn more!

Causes of heel pain from walking

Heel pain from walking can be caused by various factors. However, it’s mainly due to overuse resulting in a musculoskeletal condition. One common cause of heel pain is plantar fasciitis. It is a condition in which the plantar fascia (the connective tissue that runs along the bottom of the foot) becomes inflamed and causes pain in the heel or arch of the foot. Another common cause is a heel spur. This is a bony growth which forms on the plantar anterior heel bone. When it becomes irritated, it causes pain when you walk. Note too that spurs can occur and cause pain at the back of the heel.

Other possible causes of heel pain include calcaneal stress fracture. This fracture of the heel bone (calcaneus) can cause severe heel pain, often due to high-impact activities. There is also Baxter’s nerve entrapment. According to Dr Rogeria Rodrigues and others, this condition occurs when the Baxter’s nerve, with runs under the heel bone, becomes entrapped or pinched, causing pain and numbness in the heel and foot. Another condition that can cause heel pain from walking is fat pad contusion or irritation. Repeated pressure or trauma to the heel can cause bruising or inflammation of the fat pad (a layer of cushioning tissue in the heel), resulting in heel pain.

Symptoms of heel pain from walking

It is characterized by pain and discomfort in the heel or arch of the foot, especially when walking or standing for long periods. Other common symptoms may include the following:

Swelling or tenderness in the heel: This can signify inflammation or injury to the heel tissue.
Difficulty walking or standing: Heel pain can make it difficult to put weight on the affected foot, impacting your mobility and overall quality of life.
Pain that is worse in the morning or from rest: Some people may experience more pain when they first get out of bed or get up from a resting position. This is because the plantar fascia tightens during sleep or when you are at rest and may be more prone to strain when weight/pressure is applied. In the early stages, the pain typically reduces with activity.

Risks factors

Several risk factors can increase your likelihood of experiencing heel pain from walking. Some of the most common risk factors include:

Age: Heel pain is more common in older adults, as the muscles and ligaments in the feet can become weaker and less flexible with age.
Overweight: Being overweight or obese can put extra strain on the heels, increasing the risk of pain and discomfort.
Foot deformities: Certain foot deformities, such as flat feet or high arches, can increase the risk of heel pain.
Poor footwear: Wearing shoes that do not provide adequate support or cushioning can increase the risk.
Occupation: People who stand or walk for long periods daily, such as nurses or factory workers, may be at higher risk.
Lack of physical activity: People who are sedentary or do not engage in regular physical activity may be at higher risk of heel pain.
Heel pain from walking barefoot: Going barefoot increases pressure and strain on the plantar fascia, thus making it more prone to injury.

By being aware of these risk factors and taking steps to address them, you can reduce your risk of developing heel pain when walking.

Diagnosing heel pain from walking

If the heel pain from walking is persistent or worsens, please see a healthcare professional for a proper diagnosis. Your healthcare provider will ask about your symptoms and medical history during a physical examination. He or she will also physically examine your foot and ankle. They may ask you to walk or stand on your toes to assess your range of motion and identify any areas of tenderness or swelling. Specific Special Tests may also be carried out to aid the diagnosis.

Based on the physical examination results, your healthcare professional may recommend additional tests to further help diagnose the cause of your heel pain. These may include:

X-rays: X-rays can help your healthcare professional see the bones in your feet and rule out conditions such as fractures or bone spurs.
MRI: An MRI (magnetic resonance imaging) scan can provide detailed images of the soft tissues in your feet, including the plantar fascia, to help identify the cause of your heel pain.
Ultrasound: Ultrasound uses sound waves to create images of the inside of your feet. It helps your healthcare professional see the structures in your heels and identify the cause of your pain.

Strategies to Relieve Heel Pain from Walking

Here are some strategies to try to alleviate your discomfort from heel pain:

It is essential to stretch your calves regularly. Based on heel pain research, this can help to loosen tight muscles and improve your overall flexibility, reducing the strain on your heels. You can try simple stretches like towel calf stretches to target the gastrocnemius and soleus muscles in your lower legs and feet. You can try these plantar fasciitis exercises if that’s what you are suffering from.
It is critical to use proper footwear when walking. Ensure your shoes have good arch support and cushioning around the heel area. Avoid wearing shoes with too high of a heel. A little heel raise is good, but not too much. Conversely, it would be best to avoid flats as they put pressure on the heels and cause pulling on the fascia.
Over-the-counter pain medication can help relieve discomfort and heel pain. These include but are not limited to Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen.
Low dye taping is a technique that involves using tape to provide extra support and stability to the arch of the foot. This can help to redistribute your weight more evenly and reduce the strain on your heels.
Insoles or orthotics can provide extra cushioning and support to your heels and correct biomechanical abnormalities. These inserts can be placed inside your shoes and help reduce the impact on your heels when walking.
Rest is essential to combating heel pain. It allows your heels time to heal and helps to prevent further discomfort.
Avoid walking barefoot, as this can increase the strain on your heels and cause them to become sore and inflamed. Wearing shoes with good arch support can help to protect your heels and reduce the risk of pain.

Try these simple tips and please pay attention to your body and listen to its signals to avoid overuse or strain on your heels.

Prognosis

The prognosis for heel pain from walking is generally good. Most cases can be treated with simple self-care measures and resolved within a few weeks or months. However, treatment by a healthcare professional may be necessary in more serious cases. This is particularly true if the pain is severe and persistent or if there are underlying medical conditions that may be contributing to the pain.

Conclusion

If walking or other exercises that put pressure on the heel are important, follow the earlier suggestions to aid your recovery. Keep in mind that if treatment is delayed, you can exacerbate the condition, leading to unwanted outcomes. Be patient with the healing process, as heel pain does take time to heal. Remember, your health is your wealth, so seek help! Good luck!

FAQ and answers

1. What are the common causes of heel pain from walking?

Common causes of heel pain from walking include plantar fasciitis, Baxter’s nerve entrapment, heel spurs, fat pad contusion and stress fractures.

2. How can I alleviate heel pain from walking?

Several ways to alleviate heel pain from walking include stretching, rest, and proper footwear. Over-the-counter pain medication and ice therapy can also help to reduce inflammation and discomfort. In more severe cases, treatment by a healthcare professional may be necessary.

3. Is heel pain from walking a serious condition?

In most cases, heel pain from walking is not a serious condition. It can be effectively treated with simple self-care measures.

4. Can heel pain from walking be prevented?

There are several steps that you can take to reduce your risk of experiencing heel pain from walking. These include wearing proper footwear with good arch support and cushioning, taking regular breaks to avoid overuse, and maintaining a healthy weight.

5. When should I see a healthcare professional for heel pain from walking?

You should see a healthcare professional if your heel pain is severe and persistent or if you cannot find relief with self-care measures. A healthcare professional can help to diagnose the cause of the heel pain and recommend more targeted treatment options.