How to Stop Heel Pain in Your Shoe

Heel pain is a very common foot problem. About 2 million Americans experience it yearly (see Reference 2). According to Stephen M. Pribut, doctor of podiatric medicine, "Plantar fasciitis is the most frequently encountered cause of plantar heel pain." If you experience extra heel pain in the morning and it is hard to walk or it is painful when you press the soft part under your heel, you probably have PF. Other causes for heel pain are calcaneal stress fracture, insertional Achilles tendonitis, arthritis, plantar fascia rupture, gout, sciatica, and tarsal tunnel syndrome (see Reference 1).

Instructions

1. Visit your doctor to get a proper diagnosis of your heel pain. You probably have plantar fasciitis, but it is always best to be sure. If your heel pain originates from sciatica, arthritis, or any other of the above mentioned disorders, you must approach your pain differently.

2. Cushion your shoe to absorb shock. According to the website Foot.com, "This can be accomplished with a heel cup, visco heel cradle, or an orthotic designed with materials that will absorb shock and sheer forces." If you have hard orthotics, try softer orthotics.

3. Stretch your calf muscles and the plantar fascia gently (see Resources for an excellent calf, plantar fasciitis stretch, and toe curl exercise). Do your exercises every day. Take anti-inflammatory medication such as ibuprofen if your pain is bad.

4. Check your athletic shoes. Are they worn out? Do they bend in the middle? The only place where athletic shoes should bend is at the ball of the shoe. Ensure all your shoes are supportive, not just athletic shoes. According to the website Foot.com, "Footwear selection is an important criteria when treating heel pain. Shoes with a firm heel counter, good arch support, and appropriate heel height are the ideal choice." Avoid flip-flops.

Tips & Warnings

• Consider surgical options if you still have heel pain after six months of physical therapy, appropriate shoe choices, and conservative exercise.

References

• Dr. Pribut on Heel Pain
• Heel Pain
• Health Central

Resources

• Fascia Stretch
• Toe Curls
• Calf Stretch