Page 101 - (DK) Home Doctor: Providing practical advice on home treatments

COMMON CONDITIONS: HEAD, BACK, AND LIMB PROBLEMS 99

Painful heel

A common cause of heel pain is inflammation of the sole of the
WARNING
foot (plantar fasciitis), which causes severe pain when you first put
pressure on your heel in the morning or after sitting. The problem Seek immediate medical help if:
can be due to activities such as jogging, and is worst when you ● You feel a “snap” at the back of
your ankle during exercise, have
go barefoot or wear thin-soled shoes. Another cause of heel pain
severe pain behind your ankle,
is inflammation of the Achilles tendon (Achilles tendinitis), due and/or cannot walk properly
to overuse or misuse during exercise. Symptoms include a dull ● Heel pain follows a foot injury
ache in the back of the heel and stiffness in the tendon.

See your doctor first
DRUG REMEDIES
Make an appointment to see your doctor if
you are unsure about the cause of heel pain. Analgesics, such as ibuprofen (see p.185) or
acetaminophen (see p.177), reduce the discomfort of
a painful heel. If it does not improve after 4–5 days,
What you can do yourself stop taking the analgesic and see your doctor.
Both plantar fasciitis and Achilles tendinitis may
be slow to get better. Use the measures below
for a few weeks until you see an improvement. PREVENTION
● Try applying an ice pack (such as a bag of frozen Protecting your heels You can protect
peas or crushed ice wrapped in a wet towel) to your heels from damage during exercise, and reduce
your heel. Hold it in place for about 10 minutes. pressure on them, using the following measures.
Reapply it 2–3 times a day for the first 48 hours.
● Warm up before exercising. If your heel starts
● If your painful heel is due to plantar fasciitis, to hurt, stop; don’t try to exercise through the pain.
massage it for a few minutes in the mornings ● If possible, play sports or run on grass or soft
after a warm bath or shower. indoor surfaces rather than hard surfaces such
as pavement.
● Take an analgesic such as ibuprofen (see DRUG ● Buy sports shoes designed for your chosen activity
REMEDIES, right). and lace them firmly (see PRACTICAL TIPS: CHOOSING
SPORTS SHOES, p.97). At other times, wear well-fitting
● Wear shoes with good arch supports and flexible
shoes with good arch supports, cushioned soles, and
soles. Well-padded sports shoes, laced firmly, will heels no higher than 2 in (5 cm).
be the most comfortable. If you’ve strained your ● Practice calf-stretching exercises (see PRACTICAL
Achilles tendon, put a heel pad or piece of foam in TECHNIQUE, p.94) to increase flexibility and reduce
your shoe to take the stress off the tendon and the risk of injury to your tendons.
make walking less painful. ● If you are overweight, losing weight will help
to take some of the strain off your feet.
● Cut back on activities that put pressure on your
heel, such as jogging or playing tennis. Try cycling
or swimming instead. If you’ve strained your
Achilles tendon, rest completely until the pain has
subsided and then begin gentle calf-stretching Seek further medical advice
exercises (see PRACTICAL TECHNIQUE, p.94). Arrange to see your doctor if:
● Your heel pain does not subside within
a few weeks or becomes more severe