Lifestyle Factors that Contribute to Heel Pain
Oct 15, 2024
Feeling a sharp shooting pain through your heel the moment your feet hit the floor can make you second-guess getting out of bed in the morning. Heel pain is difficult to live with, and while unavoidable injuries or medical conditions can cause it, sometimes, the problem is you.
It’s surprising how simple everyday habits, which you’ve done for years with no issues, can become the driving force behind persistent heel pain. The shoes you choose to wear, how much time you spend on your feet, and your exercise routine can all gradually lead to heel pain.
At South Texas Foot Surgeons, PA, in San Antonio, and Kerrville, Texas, our podiatry team has seen how these poor choices can add up over time, causing persistent pain and discomfort.
Here, we identify unhelpful habits you may need to stop — and offer a few small changes that can make a world of difference in easing heel pain.
Wearing shoes that don’t support the arch of your foot properly can strain your heel. High heels, flip-flops, and shoes with no cushioning might be trendy, but they don’t provide enough protection for your feet when walking or running on hard surfaces.
Shoes like ballet flats, for instance, don’t support the natural curve of your foot. As a result, wearing such shoes can cause overpronation, a gait problem where your foot rolls inward too much as you walk, straining your heel.
So, it’s crucial to wear shoes with good arch support and cushioning. You can also take this as a sign to get rid of the shoes in your closet that are worn out or have uneven soles, as footwear that’s past its prime can also contribute to heel pain.
If you’re overweight, your feet and heels bear the brunt of the extra pounds. The additional pressure can cause inflammation, microtears, and injuries from overuse in your feet. Even gaining a moderate amount of weight can alter the way you walk, which can also give rise to pain problems in your knees, hips, or lower back.
Adjusting your diet to include more fruits and vegetables and less processed foods will help you manage your weight. Combining this with regular exercise will really kick-start your weight loss. However, you should opt for gentle, low-impact activities like swimming, yoga, cycling, or walking if you have active heel pain.
On the topic of exercise, regular physical activity must be a part of your routine even if you’re not overweight. However, running or sports requiring jumping can increase your risk of developing heel pain, or making an existing problem worse.
Remember to warm up or stretch properly before you exercise. Skipping this step can cause muscle tightness and affect your flexibility, which increases your risk of heel pain. If you’re an athlete or very physically active, try to balance staying active with avoiding activities that could worsen your heel pain.
If your job requires you to stand or walk for long periods, you might be more likely to develop heel pain. Nurses, teachers, retail workers, and restaurant workers, among many others, are more prone to developing heel pain due to how much time they spend on their feet.
Find time to rest your feet as often as you can, even if it’s only for a few minutes every hour or two. Standing or walking for hours without any breaks can lead to inflammation in your feet, particularly in the supportive plantar fascia tissue. Over time, this can cause chronic heel pain and swelling, leading to more severe conditions.
Wearing cushioned insoles or custom orthotics can also provide additional support and reduce the stress on your heels. At South Texas Foot Surgeons, PA, we offer custom orthotics designed to fit your foot’s unique shape and relieve pain.
Heel pain is avoidable when the main culprit is a changeable lifestyle habit. Small changes such as choosing proper shoes, maintaining a healthy weight, and adjusting your exercise routine will lead to significant improvements in no time.
If you’re struggling with heel pain, our team at South Texas Foot Surgeons, PA, is here to help. Call or click online to schedule a visit at your nearest office in San Antonio or Kerrville, Texas, today.