What causes heel pain after sitting for long periods. How does working from home affect foot health. What are the symptoms of plantar fasciitis. How can you prevent foot problems while working remotely. What are effective treatments for heel pain and swelling.

The Rise of Work-From-Home and Its Impact on Foot Health

The COVID-19 pandemic has dramatically shifted work patterns, with millions of Americans transitioning to remote work. This change, which many experts believe will persist beyond the pandemic, has led to a significant increase in sedentary behavior. People who were once active throughout their workday now find themselves sitting for prolonged periods, often in less-than-ideal ergonomic conditions. This shift has not only affected overall health but has also led to a rise in foot and ankle problems.

Podiatrists have observed an uptick in foot-related issues directly linked to these new work-from-home lifestyles. The effects of prolonged sitting are well-documented health hazards, with particular implications for foot and ankle health. Understanding these problems and implementing preventive measures is crucial for maintaining foot health in this new work environment.

Plantar Fasciitis: The Most Common Work-From-Home Foot Ailment

Plantar fasciitis has emerged as the most prevalent foot complaint associated with remote work. This condition involves inflammation of the plantar fascia, a ligament that spans the bottom of the foot, connecting the forefoot to the heel bone (calcaneus).

The Mechanics of Plantar Fasciitis

The development of plantar fasciitis is closely related to the anatomy of the foot and leg. The Achilles tendon, which attaches to the back of the heel bone, is connected to the calf muscles. When these muscles are tight, they create a continuous pull on the Achilles tendon, which in turn uses the calcaneus as a lever to exert force on the plantar fascia.

Sitting for extended periods with knees bent and toes pointed down puts the calf muscles in their shortest possible configuration. Over time, this position causes the muscles to shorten, leading to increased tension in both the Achilles tendon and the plantar fascia. This constant strain results in inflammation and pain.

Symptoms of Plantar Fasciitis

• Sharp pain in the bottom of the heel upon standing after sitting
• Initial pain that may improve with movement but returns after resting
• Discomfort that is typically worst in the morning or after periods of inactivity
• Pain that may increase over time if left untreated

Preventing Plantar Fasciitis in a Work-From-Home Setting

Prevention is key when it comes to plantar fasciitis. Here are some strategies to help mitigate the risk:

1. Regular calf stretching exercises to maintain muscle length
2. Proper chair height adjustment to reduce strain on the legs and feet
3. Routine walks around the house to promote blood flow and muscle movement
4. Use of a standing desk to alternate between sitting and standing positions
5. Implementing plantar fascia-specific stretches throughout the day

Achilles Tendon Pain: Another Consequence of Sedentary Work

Achilles tendon pain is another common issue that has seen an increase among remote workers. This condition shares similar causes with plantar fasciitis but primarily affects the tendon connecting the calf muscles to the heel bone.

Causes of Achilles Tendon Pain in Remote Workers

The sudden transition from sedentary hours to physical activity, particularly in those who engage in walking or running for exercise, can lead to Achilles tendon issues. The prolonged sitting associated with remote work can cause a loss of structural integrity in muscles, tendons, and bones. When individuals then engage in high-impact activities without proper preparation, it can result in micro-tears or degeneration of the Achilles tendon.

Preventing Achilles Tendon Problems

To prevent Achilles tendon pain, consider the following strategies:

• Proper warm-up routines focusing on calves, hamstrings, and lower back before exercise
• Gradual increase in exercise intensity and duration
• Regular breaks from sitting to engage in light movement
• Incorporating low-impact exercises into your routine
• Listening to your body and resting when needed, even if mentally you feel able to continue

Swelling and Circulation Issues Related to Prolonged Sitting

The human body is designed for movement, and prolonged sitting can lead to various circulatory issues, including swelling in the legs and feet. This swelling, known as edema, occurs when fluid accumulates in the tissues due to poor circulation.

How Sitting Affects Circulation

When we sit for extended periods:

• Muscles are less active, reducing their pumping action on veins
• Gravity works against the return of blood to the heart
• Lymphatic system function may be impaired, leading to fluid retention
• Excess abdominal fat can compress veins in the groin, further impeding circulation

Consequences of Poor Circulation in Remote Workers

The effects of poor circulation can lead to several issues:

1. Swelling in legs and feet
2. Stretched skin and local inflammation
3. Development of enlarged, potentially painful veins
4. Nerve entrapment syndromes, such as tarsal tunnel syndrome

Preventing Circulatory Issues While Working From Home

To combat these circulatory problems, consider implementing the following measures:

• Take regular walks around your home or office space
• Wear compression stockings that extend to the knee
• Engage in regular exercise to promote overall circulation
• Elevate your feet periodically throughout the day
• Perform simple foot and ankle exercises while seated

Ergonomic Considerations for Remote Work Setups

Proper ergonomics play a crucial role in preventing foot and ankle issues while working from home. An ergonomically sound workspace can significantly reduce the strain on your body, including your feet and legs.

Key Elements of an Ergonomic Home Office

• Adjustable chair with proper lumbar support
• Desk at the correct height to maintain neutral wrist position
• Monitor positioned at eye level to prevent neck strain
• Footrest to promote better leg positioning
• Standing desk option to alternate between sitting and standing

Implementing Movement in Your Work Routine

Incorporating movement into your workday is essential for maintaining foot and overall health. Consider these strategies:

1. Set reminders to stand and stretch every hour
2. Use a treadmill desk for part of your workday if possible
3. Conduct walking meetings when on phone calls
4. Perform desk exercises during breaks
5. Use a balance board or wobble cushion while standing to engage foot muscles

Self-Care Techniques for Foot Health During Remote Work

In addition to preventive measures, self-care techniques can help maintain foot health and alleviate discomfort associated with prolonged sitting and remote work.

Effective Self-Massage Techniques for Foot Relief

Self-massage can be an effective way to relieve tension and promote circulation in the feet. Here are some techniques to try:

• Roll a tennis ball or massage ball under your foot
• Use your thumbs to apply pressure along the arch of your foot
• Gently stretch and rotate your toes
• Massage the heel area with circular motions
• Apply lotion and perform a full foot massage before bed

Stretching Exercises for Foot and Leg Health

Regular stretching can help prevent and alleviate many foot and leg issues. Try these stretches:

1. Calf stretches against a wall
2. Toe stretches by gently pulling each toe back
3. Ankle rotations in both directions
4. Plantar fascia stretch by pulling your toes up towards your shin
5. Hamstring stretches to reduce tension in the back of the legs

When to Seek Professional Help for Foot Pain

While many foot issues can be managed with self-care and preventive measures, there are times when professional medical attention is necessary. Understanding when to consult a podiatrist or other healthcare provider is crucial for maintaining foot health and preventing chronic conditions.

Signs That Indicate the Need for Professional Care

• Persistent pain that doesn’t improve with rest or home remedies
• Swelling that doesn’t subside or worsens over time
• Numbness or tingling in the feet or toes
• Changes in skin color or temperature of the feet
• Difficulty walking or bearing weight on the affected foot

What to Expect When Visiting a Podiatrist

If you decide to consult a podiatrist, here’s what you can typically expect:

1. A thorough medical history review
2. Physical examination of your feet and legs
3. Possible imaging tests like X-rays or MRI
4. Discussion of treatment options tailored to your condition
5. Recommendations for preventive care and lifestyle modifications

Remember, early intervention can often prevent minor foot issues from developing into more serious conditions. Don’t hesitate to seek professional help if you’re experiencing persistent or worsening foot pain or discomfort.

By understanding the potential foot health risks associated with remote work and implementing preventive strategies, you can maintain healthy feet and ankles even in a sedentary work environment. Regular movement, proper ergonomics, and attentive self-care are key to keeping your feet happy and healthy as you navigate the world of remote work.

Working from home may hurt your feet

Foot Care

by




Andrew Bruyn, DPM, AACFAS

Feb
26,
2021

Working from home has become the standard for millions of Americans due to COVID-19, and it’s a trend that many believe will continue past this pandemic. People who previously spent hours on their feet or frequently moving around throughout the day suddenly find themselves sitting stationary at a computer or desk for hours on end. The effects of prolonged sitting are a well-known health hazard and can directly affect the foot and ankle in particular.

As a podiatrist, I’ve seen an increase in conditions related to these changes — so, what are we to do? Below are a few common foot problems associated with work from home life and more importantly, pointers on prevention to help you move better.

Heel pain

The most common complaint I see is pain in the bottom of the heel known as plantar fasciitis. In a nutshell, this refers to inflammation of the ligament that spans the bottom of your foot — it attaches your forefoot to the heel bone (calcaneus). The other side of your heel bone is attached to your Achilles tendon and the calf muscles. Tight calf muscles cause a continuous pull on the Achilles which uses the calcaneus as a lever to pull on the plantar fascia.

So, if your calf muscles are always tight, then your plantar fascia is constantly under strain and will develop inflammation. Sitting with your knees bent and toes pointed down is the shortest possible configuration for the calf muscles. Days of sitting like this causes the muscles to shorten which tightens the Achilles tendon and plantar fascia. Patients often complain of a sharp pain in the bottom of the heel when they get up after sitting. Though the pain improves as they get up and move around, it returns when they sit back down.

The key to prevention is regular stretching of the calves to restore muscle length. A quick online search for plantar fascia stretches will give you a range of options. Proper chair height, routine walks around the house and use of a standing desk can also help.

Related: 9 self-massage exercises to relieve work-from-home stiffness

Achilles tendon pain

For very similar reasons, people can develop pain and inflammation in the Achilles tendon. This is usually seen in people who walk or run for exercise but not exclusively. It’s caused by the sudden transition from sedentary hours to cyclical stress in the setting of tight muscles. Once the tendon develops micro tears or degeneration, it is slow to recover due to the poor blood supply of the Achilles.

The body responds to stress by strengthening bones and tendons. Spending more hours sitting can cause your muscles, tendons and bones to lose some structural integrity.

Many people use running as a way to combat anxiety and relieve stress. If you are one of those people, remember to listen to your body and not your mind. You may be able to run through a painful tendon for a few days but eventually, it will catch up. Proper warm-ups of the calves, hamstrings and lower back, slow increases in distance and rest when needed are the best ways to prevent issues with the Achilles.

Swelling

Humans are built to walk, run and stand. The unnatural act of sitting not only weakens our bodies but also restricts circulation and slows our metabolism. Your heart and gravity help get fresh blood down to your feet. It’s the job of veins, muscles and lymphatics to get that blood back up to your heart and lungs. When we sit down, the muscles don’t fire as strongly and pump blood through the veins.

In addition, extra belly fat can compress the veins in the groin and increase venous pressure in the legs. The lymph system picks up the extra fluid in our body tissues and has a similar mechanism of flow. When these systems become stagnant, you get swelling of the legs and feet that can stretch the skin, cause local inflammation from dying red blood cells and eventually lead to enlarged veins that can become painful.

Related: How to stay active while working from home

A common side effect of this swelling is nerve entrapment. There are few places in the leg, ankle and foot where nerves travel through tight spaces. Engorged veins and swollen tissues can pinch these nerves and cause shooting pains into the leg, arch or toes. Similar to carpel tunnel syndrome of the wrist, tarsal tunnel syndrome occurs when the tibial nerve gets constricted in the ankle. Prevention once again includes routine walks around the house, compression stockings up to the knee and regular exercise.

If your foot or ankle pain does not improve with these simple tips or begins to worsen, make an appointment to see a specialist. Postponing care can lead to longer recovery, so it’s important to listen to your body and seek expert help when needed. Find a doctor near you today.

Diagnosing Heel Pain in Adults

TRACY ALDRIDGE, M. D.

Heel pain is a common condition in adults that may cause significant discomfort and disability. A variety of soft tissue, osseous, and systemic disorders can cause heel pain. Narrowing the differential diagnosis begins with a history and physical examination of the lower extremity to pinpoint the anatomic origin of the heel pain. The most common cause of heel pain in adults is plantar fasciitis. Patients with plantar fasciitis report increased heel pain with their first steps in the morning or when they stand up after prolonged sitting. Tenderness at the calcaneal tuberosity usually is apparent on examination and is increased with passive dorsiflexion of the toes. Tendonitis also may cause heel pain. Achilles tendonitis is associated with posterior heel pain. Bursae adjacent to the Achilles tendon insertion may become inflamed and cause pain. Calcaneal stress fractures are more likely to occur in athletes who participate in sports that require running and jumping. Patients with plantar heel pain accompanied by tingling, burning, or numbness may have tarsal tunnel syndrome. Heel pad atrophy may present with diffuse plantar heel pain, especially in patients who are older and obese. Less common causes of heel pain, which should be considered when symptoms are prolonged or unexplained, include osteomyelitis, bony abnormalities (such as calcaneal stress fracture), or tumor. Heel pain rarely is a presenting symptom in patients with systemic illnesses, but the latter may be a factor in persons with bilateral heel pain, pain in other joints, or known inflammatory arthritis conditions.

Key clinical recommendation	Labels	References
Radionuclide bone scanning and magnetic resonance imaging are more sensitive and specific than plain-film radiographs in diagnosing osteomyelitis.	B	20, 21

Heel pain in adults can be caused by various soft tissue, osseous, and systemic disorders. A thorough history and a physical examination of the lower extremity should be conducted to locate the pain, define its attributes, and narrow the differential diagnosis (Tables 1¹ and 2). Imaging studies may be indicated when there is suspicion of infection, stress fracture, or trauma.

The history should provide a description of the pain and related conditions and circumstances. The location and onset of heel pain, its variation in character and severity throughout the day, and the relieving and aggravating factors all provide important diagnostic clues. Increased levels of activity or exercise may indicate a musculoskeletal injury caused by overuse.² If the patient describes the sensation as “burning,” “tingling,” or “numbness,” the cause may be peripheral nerve entrapment.³

Systemic disorders are uncommon causes of heel pain; however, a history of diabetes, rheumatologic disorders, or malignancy should prompt consideration of a systemic cause for heel pain, especially when there is no obvious local etiology.

The physical examination should include inspection of the patient’s foot at rest and in a weight-bearing position. A visual survey of the foot may reveal swelling, bony deformities, bruising, or skin breaks. The physician should palpate bony prominences and tendinous insertions near the heel and midfoot, noting any tenderness or palpable defects. Passive range of motion of the foot and ankle joints should be assessed for indications of restricted movement. Foot posture and arch formation should be visually examined while the patient is bearing weight; the physician is looking for abnormal pronation or other biomechanical irregularities. Observation of the foot while the patient is walking may allow the physician to identify gait abnormalities that provide further diagnostic clues. This article details specific maneuvers that may reproduce pain symptoms and help physicians identify particular causes of heel pain.

Plantar Fascia Lesions

The plantar fascia is a multilayered, fibrous aponeurosis with three portions—medial, central, and lateral. This fascia attaches to the three main weight-bearing points of the foot (i.e., calcaneus, first and fifth meta-tarsal heads) to form the longitudinal arch, which is integral to proper foot biomechanics during heel strike, foot plant, and push off. Conditions that increase tension on the plantar fascia and may cause pain include pes planus, pes cavus, decreased subtalar joint mobility, and a tight Achilles tendon.

Plantar fasciitis, the most common cause of heel pain in adults, typically results from repetitive use or excessive load on the fascia.⁴ Although the word “fasciitis” implies inflammation, recent research indicates that it is more likely to be a noninflammatory, degenerative process that might be more appropriately termed plantar fasciosis.⁵ The typical presentation is a gradual onset of plantar heel pain that is worse on taking the first steps in the morning or when standing up after prolonged sitting. Tenderness over the medial aspect of the calcaneal tuberosity usually is demonstrated, and the pain increases when the plantar fascia is stretched by passive dorsiflexion of the toes.

Acute onset of severe plantar heel pain after trauma or vigorous athletics may indicate rupture of the plantar fascia. Findings suggestive of rupture include a palpable defect at the calcaneal tuberosity accompanied by localized swelling and ecchymosis.⁶

If conservative treatment of plantar fasciitis fails to alleviate symptoms, radiographs are advisable to check for other causes of heel pain such as stress fractures, arthritis, or skeletal abnormalities. Radiographs may reveal a calcification of the proximal plantar fascia, which is known as a heel spur. However, these spurs often are present in asymptomatic persons, are nonspecific, and should not be construed as an explanation for heel pain.¹

Tendinous Lesions

Patients who have tendonitis generally present with pain and swelling at the tendon insertion site. Passive dorsiflexion of the foot and palpation at the insertion site may increase the tenderness.² The history may reveal difficulty in performing strenuous activities such as running, jumping, or making quick turns.²

The Achilles tendon is formed by the union of the gastrocnemius and soleus muscle tendons and inserts on the posterior aspect of the calcaneus. Achilles tendonitis is another common cause of posterior heel pain. Typically, it results from overuse of the calf muscles (e.g., running, jumping) or abnormal biomechanical stress on the foot and ankle.

The tendons of the posterior tibialis, the flexor digitorum longus, and the flexor hallucis longus pass through the medial flexor retinaculum and insert on the medial side of the midfoot (Figure 1). The peroneal tendons insert on the lateral side of the midfoot. Tendonitis involving these structures is a less common cause of heel pain but may be important when a patient localizes a medial or lateral location of heel pain.

Bursal Lesions

The posterior heel includes the retrocalcaneal bursa, which is located between the calcaneus and the Achilles tendon insertion site, and the retroachilles bursa, which is located between the Achilles tendon and the skin. Each bursa is a potential site of inflammation. The most common cause of posterior heel bursitis is ill-fitting footwear with a stiff posterior edge that abrades the area of the Achilles tendon insertion. Retrocalcaneal inflammation also may be associated with Achilles tendonitis and Haglund’s disease (a bony spur on the superior aspect of the posterior calcaneus)⁷ and, occasionally, may be caused by a systemic inflammatory arthritis such as rheumatoid arthritis. Patients with posterior heel bursitis have redness and swelling of the affected bursa, which is tender on direct palpation.

Osseous Lesions

After the metatarsals, the calcaneus is the most common location in the foot for a stress fracture.⁸ Calcaneal stress fractures are more likely to occur in athletes involved in sports that require running and jumping or in persons with osteopenia of the calcaneus. Patients present with diffuse heel pain and tenderness on medial and lateral compression of the calcaneus.

Refractory heel pain that persists despite conservative treatment may require further diagnostic procedures to exclude bony pathology. Radionuclide bone scans and magnetic resonance imaging (MRI) are more effective than plain-film radiographs in confirming a calcaneal stress fracture. Both methods detect stress fractures several weeks earlier than plain-film radiographs, and MRI permits visualization of abnormal soft tissue structures that may indicate other causes of heel pain.^9,10

Calcaneal stress fractures are treated by cutting back on the quantity and intensity of walking and athletic activities. Non–weight-bearing status with crutches or cast immobilization may be necessary in some refractory cases.⁹

Simple bone cysts within the calcaneus generally are not associated with pain, although they may weaken the calcaneal structure. A pathologic fracture that extends to the wall of a bone cyst may induce heel pain.

Although rare, Ewing’s sarcoma is the most common primary bony tumor of the heel.¹¹ Reported metastatic tumors to the calcaneus include endometrial adenocarcinoma, bronchogenic carcinoma, transitional cell bladder carcinoma, and gastric cancer.^12–14 Patients who have heel pain of unclear etiology and a history of known malignancy should undergo radiographic evaluation or radionuclide bone scanning.

Peripheral Nerve Disorders

The tarsal tunnel, which is located on the medial aspect of the posterior heel, is bounded by the flexor retinaculum and the medial surfaces of the talus and calcaneus. The posterior tibial nerve courses through this tunnel and divides into its terminal branches, the medial and lateral plantar nerves (Figure 2). Heel pain accompanied by neuropathic features such as tingling, burning, or numbness may indicate tarsal tunnel syndrome, a compression neuropathy caused by entrapment of the posterior tibial nerve branches within the tunnel. Pain and numbness often radiate to the plantar heel and, in some cases, extend even to the distal sole and toes.

The clinical examination includes percussion of the nerve within the tarsal tunnel. Simultaneous dorsiflexion and eversion of the foot may reproduce symptoms as the posterior tibial nerve is stretched and compressed (Figure 3). Pes planus causes increased abduction of the forefoot and valgus deviation of the hindfoot (Figure 4), thereby increasing tension on the tibial nerve.^2,15,16 Pes planus is a common cause of tarsal tunnel syndrome.

In some cases, nerve conduction velocities and electromyography may be used to confirm the diagnosis if treatment for presumptive neuropathic heel pain fails to improve symptoms.

Heel pain caused by a neuroma of the medial calcaneal nerve is uncommon and may present with symptoms quite similar to those of plantar fasciitis. Palpation of the sole over the heel and proximal midfoot may pinpoint a painful lump (known as the “lamp cord” sign because the lump feels like a lamp cord under a rug)¹⁷ that easily can be misdiagnosed as inflamed plantar fascia. If conservative treatment of plantar fasciitis fails to alleviate symptoms, the physician should evaluate for a neuroma.

Heel Pad Disorders

The heel pad is composed of columns of adipose tissue separated by fibrous septae. It is located directly beneath the calcaneus and acts as a hydraulic shock-absorbing layer. Elderly and obese patients who present with plantar heel pain may have symptoms caused by heel pad damage or atrophy. Inflammation of the heel pad also may be present in younger adults with sports-related injuries.

Although the symptoms of heel pad disorders overlap considerably with those of plantar fasciitis, heel pad pain is typically more diffuse. Heel pad pain involves most of the weight-bearing portion of the calcaneus, whereas plantar fasciitis pain is centered for the most part near the calcaneal tuberosity. In contrast to pain caused by plantar fasciitis, heel pad pain tends not to radiate anteriorly, and dorsiflexion of the toes does not increase the pain.

Infectious Etiologies

Although rarely a cause of heel pain, osteomyelitis of the calcaneus generally results from contiguous infection of surrounding soft tissue.¹⁸ During a visual examination of the foot, clues that should increase suspicion of a possible infectious cause for heel pain include puncture wounds, open skin lesions, localized warmth, erythema, or apparent cellulitis. Serious foot infections are more likely to occur in patients who have diabetes mellitus or vascular insufficiency. Radionuclide bone scanning and MRI are more sensitive and specific than plain-film radiographs in diagnosing osteomyelitis^19–21(Table 3).^20,21

Systemic Disease

Patients with known systemic arthritis conditions, bilateral heel pain, or symptoms involving joints beyond the heel should undergo a thorough review of symptoms to assess for systemic illness as a possible cause of heel pain. The seronegative spondyloarthropathies (i.e., ankylosing spondylitis, psoriatic arthritis, reactive arthritis, and inflammatory bowel disease–associated arthritis) may produce heel pain. Rheumatoid arthritis can affect the calcaneus and other adjacent structures; however, isolated heel pain as a presenting complaint would be uncommon, because hindfoot involvement typically occurs with advanced disease.²²

Why do the heels of the feet hurt and how to get rid of pain: causes and methods of treatment

Contents

• 1 Do the heels on the legs hurt? Find out how to determine the cause and effectively treat pain
  • 1.1 Anatomy of the heel
  • 1.2 Causes of pain in the heel
  • 1.3 Causes of pain in the heel: stretch marks and nerve spasms
  • 1.4 Osteochondrosis of the spine
    • 1.4. 1 What is it?
    • 1.4.2 Causes
    • 1.4.3 Symptoms
    • 1. 4.4 Treatment
  • 1.5 Fasciitis of the foot
  • 1.6 Achillodynia causes heel pain
  • 1.7 Causes of heel pain
    • 1.7.1 Biomechanical causes
  • 1.8 Stretching and tearing of the fascia
  • 1.9 Physical therapy for heel pain
    • 1.9 .1 Stretching and strengthening the muscles of the foot and lower leg
    • 1.9.2 Using massage devices
    • 1.9.3 Applying compresses and wraps
  • 1.10 Medical methods for treating heel pain
  • 1.11 Prevention of pain in the heels
  • 1.12 Related videos:
  • 1.13 Q&A:
    • • 1.13.0.1 Why do my heels hurt?
      • 1.13.0.2 What are the treatments for heel pain?
      • 1.13.0.3 What exercises help with heel pain?
      • 1.13.0.4 How can heel pain be prevented?
      • 1.13.0.5 What is the danger of ignoring heel pain?
      • 1.13.0.6 What conditions can lead to heel pain?

Find out why your heels hurt and how you can effectively treat this unpleasant condition. Expert advice and proven remedies to get rid of heel pain.

Heel pain is a common problem that can limit your activity and quality of life. If you often experience pain in the heels, then you are probably interested in knowing what could be the cause and how to treat this ailment.

Although heel pain can be a sign of a serious illness, it is most often the result of overworking the legs and feet, flat feet, or a lot of walking or running on uneven ground. In addition, professions that involve standing for a long time, such as a cook, waiter or salesman, can also cause heel pain.

Under no circumstances should heel pain be ignored, as it can lead to serious problems such as spastic flatness and the development of degenerative disc disease. The good news is that this problem can be successfully solved with various treatment methods, which will be discussed in this article.

Remember that time is not a doctor and improvement will not happen automatically. If you are experiencing heel pain, do not put off going to the doctor and do not neglect the proposed treatments.

Anatomy of the heel

The heel is the thick bone on the back of the foot that connects to the ankle. Its shape resembles a cube, which is slightly squeezed out. A tendon is attached to the heel in front, which runs along the sole and passes into the heel spur. The back of the heel has a hook-shaped process that connects to the calf. The heel serves for support and cushioning when moving and walking.

• Bones in the heel: The heel consists of the calcaneus and posterior connective bones, as well as soft tissues.
• Ligaments in the heel: The extrinsic ligaments of the heel connect the heel to the ankle, the intrinsic ligaments to the ankle and sometimes tightly tie to the base of the bones.
• Heel tendon: The Achilles tendon attaches to the front of the heel. When we step on the foot, this tendon contracts, which helps to rise on the toe.

The heel is constantly under pressure and stress during movement, so various problems can arise related to its condition and function. If you’re experiencing heel pain, it’s important to see a doctor to identify the cause and get the right treatment.

Causes of pain in the heel

Fasciitis of the foot is an inflammatory process that affects the dense tissue that connects the calcaneus and toes. This is one of the most common causes of heel pain. The main symptoms of fasciitis are pain in the heel that occurs in the morning and is aggravated by walking.

A calcaneal spur is a wedge-shaped or spike-shaped formation on the heel bone. It occurs as a result of damage to the ligaments in the outer zone of the foot or due to excessive load on the foot. The main symptoms are severe pain in the heel after physical exertion or prolonged standing in one place.

A heel injury can also cause pain. Injuries can be either closed or open (with a wound). Sprains and muscles in the foot, broken bones, bruises and bruises can cause pain in the heel.

1. Other causes of pain in the heel:
2. Achilles bursitis – inflammation of the tendon connecting the muscles of the leg and the heel;
3. Arthritis – disease of the joints;
4. Circulatory disorders associated with diseases of the vessels and heart;
5. Obesity – being overweight can affect the feet and cause pain;
6. Wrong choice of shoes – which can lead to foot deformity and heel pain.

Causes of heel pain: stretch marks and nerve spasms

Pain in the heel can be caused by various causes, including stretch marks and nerve spasms.

Stretch marks (dislocations)

Leg stretch marks, including those in the heel area, can cause severe pain, swelling, and limited mobility. Stretch marks occur with sudden movements and excessive stress on the ligaments and muscles of the legs.

Nerve spasms

Nerve spasms can cause severe heel pain, which is often caused by foot deformity or flat feet. At the same time, muscles and ligaments contract and do not release nerve endings, which causes pain.

To avoid nerve spasms, it is necessary to properly wear shoes and avoid strong physical exertion on the legs. Massage, stretching and compresses are also useful.

• Stretch marks and nerve spasms are two of the most common causes of heel pain;
• Stretch marks occur with sudden movements and excessive stress on the ligaments and muscles of the legs;
• Nerve spasms can cause severe heel pain due to foot deformity or flat feet;
• Massage, stretching and proper footwear are helpful in avoiding these problems.

Spinal osteochondrosis

What is it?

Osteochondrosis is a degenerative-dystrophic disease of the spine, which manifests itself in a violation of the structure and function of the intervertebral discs and joints between the vertebrae.

Causes

Osteochondrosis can be caused by many reasons: metabolic disorders, heredity, uneven distribution of the load on the spine, sedentary lifestyle, scoliosis and other factors.

Symptoms

The main manifestations of osteochondrosis are back pain, limited mobility, gait problems, muscle weakness. Symptoms can manifest themselves in a variety of ways depending on the stage of development of the disease.

Treatment

Treatment of osteochondrosis should be complex and is prescribed depending on the degree of development of the disease. If the disease is at an early stage, then conservative methods of treatment are prescribed, for example, physiotherapy, physiotherapy, massage. In more severe cases, surgery may be required. In addition, it is important to lead a healthy lifestyle and prevent factors that contribute to the development of osteochondrosis.

Foot fasciitis

Foot fasciitis is an inflammatory disease of the aponeurosis of the foot, which is a dense ligament of tissue that connects the bones of the foot and phalanges of the fingers.

The main cause of foot fasciitis is overload and injuries associated with long-term stress on the feet, especially during endurance exercises. Incorrect shoes, uncomfortable soles and flat feet can also contribute to the development of this disease.

Foot fasciitis is diagnosed based on symptoms and additional tests, if necessary. Treatment may include medications to relieve pain, physical therapy, and the use of orthopedic shoe inserts.

Prevention of foot fasciitis requires proper footwear, warm-ups before training, and careful loading of the feet, especially in endurance activities.

Achillodynia causes pain in the heels

Achillodynia, also known as Achilles syndrome, is a common condition that causes pain in the lower leg and heel. It occurs against the background of overload and leads to ruptures and microthorns in the Achilles tendon.

The development of achillodynia is associated with insufficient stretching of the players, running to the load, or, conversely, rapid cooling of the muscles. One of the main causes of Achilles syndrome is increased pressure on the tendon. This can happen when the muscles are overloaded or overused. Achillodynia can also be associated with improper footwear or an uneven load on the foot.

Achillodynia symptoms may include pain in the heel, shoulder, and lower leg. There may also be swelling at the same level. Common symptoms may also include decreased flexibility in the triceps femoris and pain when getting up on your toes.

Treatment of achillodynia may include reduced utilization of the Achilles tendon, as well as the use of ice, stretching, and some exercise. In some cases, surgery may be required. However, all decisions about the diagnosis and treatment of Achillodynia should be made only by a professional orthopedic doctor.

Causes of pain in the heels

Biomechanical causes

Pain in the heels can occur due to biomechanical causes associated with improper distribution of the load on the foot when walking. One of the reasons may be flat feet – this is when a person has little bulge of the ankles, which leads to an incorrect depreciation balance when walking and running. This, in turn, causes overload on the inside of the foot and heel.

To prevent heel pain due to biomechanical causes, it is necessary to wear the right footwear and exercise to strengthen the muscles of the foot and lower leg. Also, special insoles or orthopedic inserts that help distribute the load on the foot evenly can reduce the risk of heel pain.

Stretching and tearing of the fascia

Fascia is a bundle of tissues that connects muscles, bones, joints and tendons to each other. Stretching and tearing of the fascia can result from loads that place excessive stress on the foot or sole.

Incorrect choice of shoes, strenuous exercise or flat feet can cause the sole fascia to stretch or tear. This will be accompanied by pain in the heel area. It may be acute but transient and may occur with movement, especially when walking on uneven ground.

Regular stretching and exercises help prevent fascial tears and reduce the risk of pain. Additionally, you can use orthopedic insoles or everyday foot support to reduce the load on the heel area.

If the fascia is stretched or torn, seek medical attention. He may prescribe medications to reduce pain and inflammation, as well as recommendations for physical rehabilitation. Remember to prevent re-injury.

Physical Therapy for Heel Pain

Stretching and Strengthening the Foot and Calf Muscles

One of the causes of heel pain may be a lack of stretching and strengthening of the foot and calf muscles. To improve the situation, it is recommended to carry out various exercises to stretch the muscles of the lower leg and foot. There are special exercises and stretches that are recommended to be done daily. This will help strengthen the muscles and ligaments in the heel area and prevent the pain from recurring.

Using massage devices

Using massage devices can help treat heel pain. Massage improves blood circulation, reduces pain, helps relieve tension in the muscles and ligaments of the foot and lower leg. There are various foot massage devices, such as massage mats, drum massagers, vibration massagers, etc. When using massage devices, it is important to follow the manufacturer’s recommendations and not exceed the allowable massage dose.

Application of compresses and wraps

Compresses and wraps can help relieve heel pain. You can use warming creams, apply heating pads, or make mustard powder wraps. These methods help improve blood circulation and relieve pain. However, before using the methods, it is necessary to consult a doctor in order to avoid possible complications.

• Perform regular stretching and strengthening of the muscles of the foot and lower leg;
• Use massage devices;
• Apply compresses and wraps.

These are just a few of the physical treatments for heel pain that can help improve your quality of life. It is important to understand that the ideal treatment for each person can be individual and may depend on the cause of heel pain, so it is important to consult your doctor before beginning any treatment.

Medical treatments for heel pain

Physiotherapy

Physical therapy is one of the most effective treatments for heel pain. For treatment, ultrasound therapy, laser therapy and electrical stimulation of soft tissues in the foot area are used. Such procedures speed up the recovery process and help relieve pain.

Foot massage

Foot massage in this case is necessary to improve blood circulation in the foot area. Usually, acupressure technique is used, which improves blood circulation and reduces nervous tension in the muscles of the foot. Regular massage can help relieve pain and reduce inflammation.

Non-steroidal anti-inflammatory drugs (NSAIDs)

NSAIDs are used to treat heel pain caused by inflammation or damage to the soft tissues of the foot. However, it should be remembered that with long-term use of NSAIDs, side effects such as stomach and intestinal ulcers may occur.

• Ibuprofen
• Naproxen
• Diclofenac

Socks with shock-absorbing soles

If your heel pain is caused by ligament strain and soft tissues of the foot, then the use of socks with shock-absorbing soles can help. They generalize the impact of walking steps, which reduces the load on the foot.

Prevention of heel pain

One of the best ways to prevent heel pain is to wear shoes of the correct size and quality. Approximately 80% of people wear shoes of the wrong size, which can lead to pain in various parts of the foot, including the heel. Wearing high heels should also be avoided as this can damage the Achilles tendon and cause heel pain.

Regular exercise will also help prevent heel pain. For example, stretching and strengthening the muscles in the ankle and foot can reduce the likelihood of pain. It is also advisable to avoid prolonged sitting or standing in the same position, which can cause tension and pain in the heel.

• Research your foot type to find shoes that work well for your feet
• Wearing trainers or other special shoes with cushioning properties can also help prevent pain
• Stretch and strengthen the muscles and tendons of the foot and ankle
• Avoid ite standing or sitting in the same position for a long time

Related videos:

Q&A:

Why do my heels hurt?

Heel pain can be caused by heel disease, muscle strain, injury, or certain diseases such as flat feet or gout.

What are the treatments for heel pain?

Treatment for heel pain depends on its cause. Stretching exercises, massage and application of ice compresses can help in case of muscle overexertion. In some cases, pain medication or physical therapy may be required. If the cause of the pain is a disease, then the treatment will depend on its characteristics and is individual.

What exercises help with heel pain?

Stretching the muscles of the foot, Achilles tendon and calf can help relieve heel pain. These can be exercises with a rubber band, a circular rotation of the foot, and many others. It is important not to put pressure on the leg and not cause pain

How can heel pain be prevented?

To prevent heel pain, it is recommended to wear comfortable and correct shoes, avoid standing for a long time, do not sit cross-legged, control your weight and do special exercises to stretch the muscles of the foot and calf

What is the danger of ignoring heel pain?

Ignoring heel pain can worsen and worsen the condition, which can become chronic and lead to limited movement, disability, and other serious health problems

What conditions can lead to heel pain?

Diseases such as flat feet, heel fasciitis, gout, bone spurs, and others can cause heel pain. If you suspect a disease, you should consult a doctor for diagnosis and treatment

Causes and treatment of heel pain

Content

• 1 Heel pain: causes and effective treatment of pain
  • 1.1 Anatomy of the heel
  • 1.2 Heel pain: causes and treatment of heel pain
    • 1.2.1 Common causes of heel pain
  • 1.3 Functional disorders of the heel
  • 1.4 Diseases leading to heel pain
  • 1.5 Diagnosis of heel diseases
  • 1.6 Complex treatment of heel pain
  • 1.7 Folk remedies for heel pain
  • 1.8 Choosing shoes for heel problems
  • 1.9 How to prevent heel pain?
  • 1.10 Related videos:
  • 1.11 Q&A:
    • • 1.11.0.1 What causes of heel pain can be associated with overpronation of the foot?
      • 1.11.0.2 What are the treatments for heels that hurt from flat feet?
      • 1.11.0.3 What exercises can be done for heel pain caused by Achilles bursitis?
      • 1. 11.0.4 What are the causes of heel spur development?
      • 1.11.0.5 What are the treatments for heel pain caused by calcification?
      • 1.11.0.6 What effect can orthopedic insoles and special shoes have when the heels hurt due to plantar fasciitis?

Find out the causes of heel pain and effective treatments. Read the article to get rid of discomfort and prevent the occurrence of pain symptoms in the future.

Heel pain can be a serious challenge for anyone. Mild pain and discomfort can quickly turn into constant pain, limiting movement and affecting quality of life. Heel pain can be caused by a variety of causes, from injuries and damage to muscles and ligaments to diseases of the bones and joints.

The most common disease is heel spurs, which affects every 10th adult. However, other diseases such as Achilles bursitis, heel injury, flat feet, arthritis, etc. can also be causes of heel pain.

In this article, we will look at the main causes of heel pain, as well as the possibilities of treating this unpleasant disease. The symptoms of each disease will be discussed in detail, as well as methods of diagnosis and treatment. Learn how to avoid heel pain and restore the health of your feet.

Anatomy of the heel

The heel is a bony process on the back of the foot that sits between the big toe and the lateral surface of the foot. It consists of two outer bones that form the heel – calcaneus and talus. The calcaneus is the largest bone in the foot and supports the weight of the body while walking. The talus is the link between the heel and the ankle joint.

The heel contains many large muscles, tendons and ligaments that provide movement, flexibility and stability to the foot. The Achilles tendon, which connects muscles and bone, is located at the back of the heel. It is a critical structure affecting the health and function of the foot. If the Achilles tendon is damaged or torn, a painful condition known as Achilles tendonitis can occur.

Vessels and nerves also pass through the heel, providing blood circulation and neuromuscular communication. The medial and lateral retrocalcaneal arteries feed back the heel. Nerves that pass through the heel include the cutaneous nerve of the heel and the heel constellation nerve, which connects the heel to the calcaneus.

Heel Pain: Causes and Treatment of Heel Pain

Common Causes of Heel Pain

Heel pain is a common problem that people often experience. Treatment of this problem is difficult if the causes of its occurrence are not established. Let’s consider the most common causes of heel pain:

• Heel spur is a bone formation that causes sharp pain on the heel while walking or standing. Spurs can be caused by damage to the ligaments and muscles of the foot, obesity or improper footwear;
• Heel bursitis is an inflammation of the sac located between the skin and the heel. It presents with severe pain and swelling. The cause may be damage to the heel or prolonged overload of the foot;
• Heel fasciitis is an inflammation of the plantar fascia that connects the toes to the heel. Pain in fasciitis occurs in the morning or after a long period of sitting/lying down. The reason may be due to damage to the foot, the wrong shoes, or being overweight;
• Injuries or bruises of the heel – may result from a fall, impact or misalignment of the foot. Manifested by acute pain, swelling and redness;
• Flat feet – the lack of a longitudinal arch of the foot, resulting in an uneven distribution of body weight. A possible consequence is pain on the heel when walking;

All of the above causes require proper diagnosis and treatment to prevent further development of the problem. Therefore, at the first symptoms of heel pain, medical consultation is necessary.

Functional disorders of the heel

The heel is an important part of the foot responsible for shock absorption and load distribution when walking and running. Although the heel is one of the strongest and most stable parts of the foot, it is subject to functional impairment.

In addition, the cause of pain and functional disorders on the heel can be not only structural disorders of the foot, but also the wrong shoes, overweight, intense physical activity, fractures or abrasions, as well as various diseases – arthritis, osteoporosis and others.

1. For heel pain , it is necessary to pay attention to a comprehensive assessment of the foot, take an x-ray and consult a specialist – orthopedist, pediatrician or rheumatologist.
2. Treatment of functional disorders of the heel includes complex therapy – with the predominance of inflammatory processes, anti-inflammatory drugs, physiotherapy and special exercises to strengthen the muscles of the foot are used.
3. Flat feet , it is necessary to use orthopedic insoles and special shoes, as well as perform stretching and strengthening exercises for the muscles of the foot.
4. An additional treatment can be the use of massage and acupuncture, as well as the use of traditional medicine – infusions and wraps.

Diseases that cause pain in the heel

Diseases of the foot are common in people of all ages. One of the most common problems is heel pain, which can be caused by various reasons.

Foot fasciitis is one of the most common causes of heel pain. This is an inflammation of the connective tissue that connects the bones of the foot. It leads to excessive stretching and irritation of the tissue, which causes sharp pain in the heel. This can happen due to excessive stress on the foot, such as when running or playing basketball.

Osteochondrosis is a disease that leads to degeneration of cartilage tissue in the joints. It can occur in any joint, but leads to heel pain if the ankle is affected. Osteochondrosis can be caused by an overdose of alcohol, trauma, or simply age-related changes.

Spondylitis of the foot is a disease that leads to inflammation of one or more joints of the foot, which can occur either due to heredity or infection. This results in heel pain and limited mobility.

• If you experience heel pain, it is recommended that you immediately consult a doctor to take measures to treat the disease.
• In addition to professional treatment, you can use home remedies such as cold compresses or rest to relieve pain.
• If there is severe pain, physical activity should be reduced to allow the foot to rest and avoid aggravating the problem.

Diagnosis of diseases of the heel

Diseases that are associated with the heel do not always present a clear picture of their presence. To make a correct diagnosis, an assessment of symptoms and additional diagnostics is necessary.

Additional diagnostics may include X-ray, MRI or ultrasound. The results of these studies help determine the presence and nature of the disease.

Clinical symptoms can also help in the diagnosis of heel disease. Some of the common problems may include pain when walking or standing, a tingling sensation in the heel, or discomfort when touching the heel. Various pains in the heel area can also indicate the presence of various problems.

Physical examination may include checking the heel for swelling, transient inflammation, or other visible symptoms that may indicate a problem or disease.

Treatment for may include conservative measures such as orthotics, foot stretching, physical therapy, and medications to reduce pain and inflammation. In some cases, surgery may be required to correct the problem.

Comprehensive treatment of heel pain

Heel pain can not only interfere with normal life, but also lead to serious complications, so an integrated approach is an important point in treatment. An integrated approach involves a combination of several methods of treatment aimed at eliminating the causes of pain.

Non-pharmacological treatment

• Reducing the load on the foot, the absence of long painful walks, the use of comfortable shoes with a sole that will soften impacts on a hard surface;
• Physical therapy methods, including various exercises and movements. This helps to restore the mobility of the foot;
• Regular foot massage improves blood circulation and relieves muscle tension;
• Stretches the muscles and ligaments of the foot and lower leg, which helps to increase the length of the muscle fibers and reduce their tension during movement.

Medication

• Heel pain can be caused by inflammation, so non-steroidal anti-inflammatory drugs (NSAIDs) can reduce pain and inflammation. But their reception should be limited in time, as they can cause side effects;
• Calming drugs that relieve nervous tension and promote relaxation and pain relief;
• Ointments and gels that contain analgesic and anti-inflammatory ingredients help to cope with pain in the legs;
• Vitamins of group B — help restore the nervous system and renew the structure of cells.

Surgical treatment

In extreme cases, when medicinal methods do not help get rid of heel pain, surgical methods can be used. Removal of a heel spur or flatfoot plasty can eliminate the cause of the pain.

Folk remedies for heel pain

Egg yolk – for heel pain you can mix beaten egg yolk with a spoonful of onion, apply to the sore heel and secure with a bandage. Leave overnight and wash off with warm water in the morning.

Strong tea tincture — pour boiling water over tea leaves and infuse for the required time, then apply applications on the sore heel. You can repeat the procedure several times a day.

Salt baths — mix a glass of salt with 3 liters of hot water, stir until completely dissolved, put your feet in the bath and keep until the water has completely cooled. This procedure should be repeated several times a week.

Foot massage with a massage brush – massage the sore heel with a massage brush until you feel relief. This can be done every day, not only when the heel hurts, but also for prevention.

Folk remedies can help with acute heel pain. They can alleviate your condition, but if the pain persists, you should consult a doctor.

Choice of footwear for heel problems

Optimum footwear is one of the key factors in the treatment of heel pain. Not only comfort and convenience must be taken into account, but also the appropriate design of the shoe.

For heel fasciitis, it is recommended to wear shoes with a supportive insole – it will help reduce the load on the heel and reduce pain. In such shoes, it is also important to have a hard heel, which will not let your foot paw when walking.

For calcified heels, choose shoes with a soft and flexible sole that will provide cushioning when walking. It is also recommended to give preference to open-toed shoes in order to prevent mechanical impact on the irritated heel.

With osteochondropathy of the heel, shoes with a stable heel and flattened sidewalls can be worn to help relieve heel pressure when walking.

But in any case, shoes with flat soles and soft sidewalls should be preferred in order to avoid constriction of the heel and prevent new pains.

How to prevent heel pain?

Foot and ankle problems can be related to lifestyle problems. Almost all cases of heel pain are due to overuse and injury to the foot, but some medical problems can also cause pain. Below are some simple steps to help prevent heel pain.

• Wear the right shoes. Avoid shoes with high heels and shoes without instep support. It is better to choose shoes with quality soles that additionally support the stop.
• Avoid excessive physical activity. Overloading the foot can cause foot and ankle problems. Avoid activities that involve prolonged walking or standing.
• Choose orthopedic insoles. The use of orthopedic insoles can help reduce stress on the foot and heel and prevent the development of disease.
• Change the diet. A diet rich in calcium and vitamin D will help strengthen the bones and joints of the foot and ankle.
• Stay at a healthy weight. Avoid being overweight, which can aggravate foot and ankle problems and cause new problems.

Related videos:

Q&A:

What causes of heel pain can be associated with overpronation of the foot?

Foot overpronation is a significant inward displacement of the foot. This condition leads to problems in loading and in the work of the muscles and ligaments in the foot area. When we walk on the heel, a large load falls on the lower edge of the heel, which becomes very irritated and sensitive.

What medical measures will help with heels that hurt from flat feet?

When your heels hurt with flat feet, chances are keeping your foot in the correct position can help you get rid of the pain. Shoes with supportive insoles or orthoses can be used to provide additional support. Avoiding the use of heels or flat shoes is also recommended for heel pain caused by flat feet.

What exercises can be done for heel pain caused by Achilles bursitis?

The interested person should do stretches to improve flexibility and reduce heel pain. You can stretch the rectus femoris, ankle, or Achilles tendon. You can also use therapeutic exercises, such as walking on your toes or doing circular foot motions, to strengthen the muscles that support the foot.

What are the causes of heel spurs?

The appearance of the heel of the spur is associated with chronic microcracks in the ligamentous apparatus, which occur when the ligaments and periosteum in the heel are re-tensioned, which leads to the formation of the heel of the spur. A spur on the heel can appear in any person, but its occurrence is highly dependent on age, since bone structures lose their strength with age.