Do your heels hurt when you walk or stand? You are not alone. Many people deal with heel pain every day. At the Foot and Ankle Center of Arizona, we help people feel better. Dr. Kris A. DiNucci, a trusted Podiatrist in Scottsdale, offers simple tips to ease heel pain.
Let’s learn what causes heel pain and what you can do about it.
Table of Contents
What Causes Heel Pain?
Heel pain can happen for many reasons. One of the most common is plantar fasciitis. This is when the band of tissue on the bottom of your foot gets tight or swollen. It causes pain in your heel, especially in the morning.
Other causes include:
- Wearing the wrong shoes
- Standing too long
- Foot injuries
- Flat feet or high arches
- Extra weight or sudden exercise
The American Orthopedic Foot & Ankle Society says that plantar fasciitis affects about 2 million people every year. Source: AOFAS Plantar Fasciitis Info
Tip 1: Rest and Stretch Your Feet
One of the best ways to help heel pain is to rest your feet. When you feel pain, try not to walk too much. Rest gives your feet time to heal.
Stretching also helps. It makes the muscles and tendons less tight.
Try these stretches:
- Sit and pull your toes back for 10 seconds
- Roll a tennis ball under your foot
- Stand on a step and lower your heel slowly
Stretch each day, especially in the morning. A study in the Journal of Orthopedic & Sports Physical Therapy showed that stretching can greatly reduce heel pain. Source: JOSPT Plantar Fasciitis Stretching Study
Tip 2: Choose the Right Shoes
Bad shoes can make your pain worse. Pick shoes that feel soft and support your foot.
Look for:
- Good arch support
- Cushioned heels
- Firm soles
Avoid flip-flops and high heels. These shoes don’t give your feet enough support.
Dr. DiNucci, a skilled Podiatrist in Scottsdale, says, “Wearing the right shoes is key. It can help stop heel pain before it starts.”
If your shoes are old or flat, it may be time for new ones.
Tip 3: Use Ice to Ease Pain
Ice helps bring down swelling and makes your heel feel better. It’s easy to do at home.
Here’s how:
- Put ice in a towel
- Place it on your heel for 15 minutes
- Do this 2 or 3 times a day
Don’t put ice right on your skin. Always use a cloth or towel. This tip is great for sudden or sharp heel pain.
Tip 4: Talk to a Trusted Podiatrist
If your heel pain lasts more than a few weeks, it’s time to see a doctor. At the Foot and Ankle Center of Arizona, we check your foot and find out what’s wrong.
Dr. DiNucci has helped many people feel better. He can:
- Find the real cause of your pain
- Suggest custom shoe inserts
- Show you more advanced stretches
- Offer treatment if needed
Sometimes, heel pain comes from a bone problem or a nerve issue. A podiatrist can spot this and treat it the right way.
Don’t wait too long. The sooner you get help, the faster you can feel better.
How We Can Help
At the Foot and Ankle Center of Arizona, we care about your health. We listen to your concerns and give you the facts. Our team is kind, smart, and ready to help you feel your best.
We are located in Scottsdale, AZ, in a spot that’s easy to find. Whether you have a lot of heel pain or just a little, we’re here for you.
FAQs
How do I know if I have plantar fasciitis?
If your heel hurts in the morning or after standing, you may have it. A podiatrist can tell for sure.
Can kids get heel pain too?
Yes, kids can get a kind of heel pain called Saver’s disease. It’s common in growing children.
How long does heel pain take to go away?
With care, most people feel better in a few weeks. Some may need longer if the pain is severe.
Conclusion
Heel pain is common, but it doesn’t have to slow you down. Rest, stretch, wear good shoes, and use ice. If the pain doesn’t go away, talk to a doctor. A visit with a Podiatrist in Scottsdale, like Dr. Kris A. DiNucci, can help you feel better fast.
At the Foot and Ankle Center of Arizona, we are ready to help. Our team cares about you and your feet. Let us be part of your healing journey. Contact us today to ask a question or request an appointment. We look forward to helping you walk without pain!
