4 Factors That May Increase Your Risk of Heel Pain
Jul 17, 2024
When you walk, you naturally land on your heel, making heel pain challenging to live with. When you experience a sharp, stabbing pain every time your foot strikes the ground, it can make simple activities like taking a shower or walking to the grocery store unbearable.
Frequent causes of heel pain include overuse injuries like plantar fasciitis and Achilles tendinitis, and less common conditions like heel spurs. You could also get a dull throbbing ache in your heel simply from being on your feet too long, or from overdoing it at the gym.
While anyone can get heel pain, certain factors can make you more susceptible to developing this foot issue. Knowing these factors can help you distinguish between when you need to rest your foot for a few days, and when you should schedule a visit with our podiatry team at South Texas Foot Surgeons, PA, in San Antonio and Kerrville, Texas.
Here, we explore four common factors that may increase your risk of heel pain.
Wearing ill-fitting shoes is one of the most common ways to develop heel pain. Your shoes should have adequate support and cushioning; if they don’t fit properly, they can place undue stress on your heels.
Shoes without proper arch support can lead to overpronation, where your foot rolls inward excessively, which can cause heel pain and inflammation. Shoes with thin soles or insufficient padding don’t cushion the impact when your foot strikes the ground, leading to heel pain that gradually worsens over time.
To reduce your risk of footwear-related heel pain, buy shoes with good arch support, plenty of cushioning, and a wide toe box. Athletic shoes made for walking or running are always a good choice, as they’re designed to support your feet.
If you’re a highly active person, such as an athlete, or if you have a job that requires you to be on your feet for long periods, you have an increased risk of heel pain.
When you run, you continuously pound your heel on hard surfaces, inflaming the plantar fascia and Achilles tendon. Sports that require sudden stops and starts, such as basketball or tennis, can also strain your heels.
To prevent overuse strain, give your feet time to rest and recover after strenuous sports or activities. Alternating high-impact sports with low-impact activities, like swimming or cycling, can also help reduce heel strain.
If you’re overweight or obese, the extra pounds you carry can put undue stress on your feet, particularly your heels. Every time you walk, your plantar fascia that connects your heel to the ball of your foot bears the burden of your weight; this extra strain can cause heel pain and inflammation.
Maintaining a healthy weight through a balanced diet and regular exercise can ease the strain on your feet. Low-impact exercises like walking, swimming, and yoga can help you stay active without stressing your heels.
As you age, the natural wear-and-tear on your body can increase the likelihood of heel pain. Over time, the tissues and muscles in your feet lose their elasticity and resilience, making them more susceptible to injury.
Your heel also has a protective pad of fat that absorbs shock. Aging causes this pad to thin out over time, setting the stage for chronic heel pain — especially if you’re highly active.
Aging is inevitable, but heel pain isn’t. You can avoid this common problem by maintaining a regular stretching routine to keep the tissues in your feet flexible, wearing supportive shoes, and using custom orthotics for extra cushioning and support.
If you experience persistent heel pain, consult our podiatrists to get to the bottom and treat it effectively. Whether you need advice on proper footwear, guidance on weight management, or specialized treatments for age-related heel pain, our team at South Texas Foot Surgeons, PA, is here to help. Call or click online to schedule an appointment today.