What Causes Heel Pain?

The heel bone is the largest in your foot – so it’s no wonder that heel pain can feel debilitating. Heel pain is unique because, unlike many injuries, it is generally not caused by one specific instance, but rather by repeated pounding or stress on the heel. Though there are a number of possible causes of heel pain, there are a few that make up the majority of them.

Plantar Fasciitis

What it is:

• Inflammation of the plantar fascia – a ligament that runs all the way from the heel bone to the toes
• Caused by tension or stress on the tissue band that creates small tears
• Common in runners, overweight individuals, and people with inadequate heel and arch support

What it feels like:

• A sharp, stabbing pain underneath the foot near the heel
• Pain may wane throughout the day as the plantar fascia is naturally stretched; may recur throughout the day after long periods of rest
• To read more on the symptoms and causes of plantar fasciitis, read this article from the Mayo Clinic

Prevention/Treatment plan:

• Use insoles that support the arch
• Stay off feet and provide ice to the affected area for 15-20 minute intervals, 3-4 times per day 

Achilles Tendinitis

What it is:

• Irritation and inflammation of the Achilles tendon, which connects the back of the heel to the calf, caused by overuse
• Common in athletes who have recently increased running, as well as older individuals who generally only participate in athletics occasionally (e.g. once weekly). The Mayo Clinic offers more on the subject here. 

What it feels like:

• A burning or stiffness between the back of the heel and the calf
• Pain may be worse at the beginning of an exercise – typically hurts less as movement continues

Prevention/Treatment plan:

• Rest and ice the tendon intermittently while elevating the foot to reduce swelling
• Wear specialty footwear that is created for extra shock absorption

Bruised Heel

What it is:

• Bruising to the fatty pad underneath the heel
• Can be caused by trauma to the heel (jumping from too high and landing directly on the heel) or by repeated pounding of the heel to the ground, as with running in improperly fitted shoes
• Heel may appear slightly purple or blue in color. You can read more about the symptoms of a bruised heel here.

What it feels like:

• Pain on the heel when pressure is applied
• Not as severe or long lasting as the pain from plantar fasciitis

Prevention/Treatment plan:

• If caused by running, work with a trainer to ensure your stride appropriately distributes your weight on the foot between front and back
• Make sure to use shoes or insoles with sufficient support and shock absorption

DIY Custom Insoles Can Help Relieve Heel Pain

Because these represent just a few of many conditions that can cause heel pain, it’s always best to consult your doctor to discuss your specific symptoms. When used properly under doctor supervision, many of the causes of heel pain can be treated or prevented with proper support from custom insoles. DIY Custom Insoles offer many benefits for the entire foot, and can be created by you and ready to use within 10 minutes from the comfort of your own home. Read more about how to use our kits or order your home-delivered Custom Insole Starter Kit here.