Understanding and Relieving Heel Pain

Heel pain, also known as talalgia, is a common issue caused by various foot conditions. This article presents the causes of heel pain and remedies to alleviate it.

Leading Causes of Heel Pain

Several factors can cause heel pain, including foot conditions and stress on the tissues in this area. Among the most common causes are:

• Plantar Fasciitis: Inflammation of the fibrous ligament connecting the heel bone to the base of the toes.
  This condition is characterized by:
  • More significant pain upon waking and placing the foot on the ground
  • Pain with walking or prolonged standing
  • Pain when pulling the toes toward oneself

• Haglund’s Syndrome: An enlarged bony prominence at the back of the heel that irritates the Achilles tendon and the retrocalcaneal bursa (a natural cushion between the heel bone and the Achilles tendon) at its insertion. A bony thickening at the back of the heel is often a consequence.
  This condition is characterized by:
  • Localized pain at the back of the heel
  • A visible bump in this area
  • Pain caused by shoe friction in this zone
  • Possibly, if untreated, skin lesions over the bump

In cases of persistent heel pain, it is essential to consult a physiotherapist and a specialized doctor to obtain an accurate diagnosis and appropriate treatment.

Home Remedies to Relieve Heel Pain

Several methods can be applied at home to alleviate Plantar Fasciitis:

• Massage: Massaging the painful area with a suitable oil can help reduce symptoms. Self-massage or using a tennis ball rolled over the entire surface of the foot also works.
• Cold Compress: Using ice or a cold compress to soothe pain and reduce inflammation.
• Foot Exercises: Performing specific exercises to loosen and relax the foot muscles and Achilles tendon, which helps reduce stiffness and heel pain.
• Foot Baths: Soaking the feet in warm water with essential oils can help relieve pain and relax the muscles.
• Wearing a Night Splint: Helps to stretch the Achilles tendon and plantar fascia.

Several methods can be applied at home to alleviate Haglund’s Syndrome:

• Footwear Modification: Changing shoes to reduce friction.
• Anti-Inflammatories: These can help as needed, such as during sports activities.
• Cold Compress: Using ice or a cold compress to soothe pain and reduce inflammation.
• Foot Exercises: Performing specific exercises to loosen and relax the foot muscles and Achilles tendon, which helps reduce stiffness and heel pain.
• Foot Baths: Soaking the feet in warm water with essential oils can help relieve pain and relax the muscles.

Consulting a Health Professional for Heel Pain Treatment

If the heel pain persists, consult a physiotherapist or a sports doctor. These professionals can establish an accurate diagnosis and propose a tailored treatment plan. The physiotherapist may use joint mobilizations and muscle therapies. Additionally, they may suggest orthotic devices, specific stretches, and lifestyle advice to relieve heel pain.

Targeted Exercises to Strengthen the Foot and Relieve Pain

There are two types of exercises: stretching and strengthening. Stretching exercises are essential during the acute phase (when the pain is more intense), and strengthening exercises are crucial when you start the sub-acute or chronic phase (once the pain is either more tolerable or gone).

Here is a typical stretching exercise:

• Standing Lunge Stretch:

• • Adopt a deep lunge position with your hands on the wall.
  • The back leg will be the one stretched.
  • Keep the back leg completely straight.
  • Flex the hip forward without lifting the heel of the back leg.
  • Hold for 30 seconds.

Here is a strengthening exercise for the lumbrical muscles of the foot:

• Sit on a chair or stand.
• Place a small object (like a marble or a small stone) on the floor before you.
• Keep your heel glued to the floor.
• Use your toes to grab the object and lift it.
• Move the object to a small container (like a cup) placed nearby.
• Drop the object into the container using only your toes.
• Repeat this exercise several times to strengthen the lumbrical muscles of the foot.

Remember to breathe normally during the exercise and maintain a stable posture. If you feel pain, stop immediately and consult a health professional such as a physiotherapist.

Changing Habits to Limit Heel Pain

Certain lifestyle habits can promote or worsen heel pain:

• Overweight
• Wearing flat shoes or high heels
• Buying new shoes
• Changes in sports practice (routine, load, novelty…)

You can reduce heel pain by modifying habits and choosing shoes suited to your morphology and activity. Finally, do not hesitate to consult a physiotherapist if the pain persists despite your efforts to alleviate it.