How to Heal Retrocalcaneal Bursitis
Retrocalcaneal bursitis is the inflammation of the bursa located towards the back of the foot, just above the heel bone. This condition typically occurs when your ankle is overused from running and jogging long distances, or from a foot injury. When the bursa becomes irritated and inflamed, your heel may become tender and painful. There are several ways to treat and heal bursitis in the retrocalcaneal area of your foot.
Instructions
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Rest your foot to avoid further irritation, inflammation and injury.
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Apply ice to your heel to reduce inflammation, diminish pain and promote healing. Ice your heel several times a day for 15 to 20 minutes.
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Take a nonprescription anti-inflammatory medication like ibuprofen, acetaminophen or aspirin. These medications will reduce inflammation and ease your pain.
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Use a heel wedge in your shoes. Heel wedges relieve stress and pressure on your heel so your inflammation can subside.
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Talk to your doctor about steroids. If you have severe retrocalcaneal bursitis, you may need steroid injections to reduce the inflammation.
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Strengthen the area. Once your retrocalcaneal bursitis has had a chance to heal, resume your normal activities, starting off slow at first. Do exercises and stretches to strengthen the area, like toe raises and tiptoe extensions.
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Tips & Warnings
If this becomes a recurring condition, consider applying heat (which isn't necessarily appropriate for acute bursitis). Heat will get some blood rushing to the area and essentially aid in flexibility. Only apply heat for about 15 to 20 minutes.
