A bursa is a small, fluid-filled sac in your body that acts as a cushion and lubricant. There’s a bursa behind both of your ankles near your heel bone between your heel bone and your Achilles tendon.
When this bursa becomes inflamed, it results in a condition called heel bursitis. Heel bursitis is a painful condition that leads to discomfort in the heel and pain when walking. Learn more about heel bursitis.
What Causes Heel Bursitis
Heel bursitis is most commonly caused by overuse or repeated injury to the heel. This makes heel bursitis a common injury in athletes, especially runners. The most common causes are:
- Repetitive stress or overuse of the heel common in athletes and runners
- Ill-fitting or worn-out shoes that put excessive pressure on the heel
- Obesity or sudden weight gain, which increases stress on the feet
- Rheumatoid arthritis or gout can cause inflammation in the bursae
- Heel injuries or trauma, such as a fall or blow to the heel
- Not warming up properly for workouts
How to Relieve Heel Bursitis
Treatment for heel bursitis typically involves a combination of self-care measures and medical interventions, depending on the severity of the condition. Some effective treatment options include:
- Rest - the RICE method is always a good first step for treating pain and inflammation.
- Over-the-counter pain medication may ease discomfort and reduce inflammation.
- Proper footwear and insoles can provide proper support in your shoes to ease pain and prevent further aggravation.
- Corticosteroid injections for serious cases.
How Insoles Help With Heel Bursitis
Insoles can be a highly effective tool in managing heel bursitis. Insoles can provide cushioning and also correct biomechanical issues that contribute to heel bursitis. They help in the following ways:
- Insoles provide cushioning and shock absorption through specialized materials in the heel area. This cushioning effect is particularly important for activities that involve repeated heel strikes, as it helps minimize trauma to the already irritated tissue.
- Proper arch support from insoles helps distribute weight more evenly across the foot, reducing excessive pressure on the heel area.
- Insoles with deep heel cups provide stability and contain the fat pad under the heel, offering better protection for the bursa
- Some insoles feature specific cut-out areas or pressure relief zones around the affected bursa, creating a pocket of reduced pressure directly under the painful area. This targeted pressure relief can significantly decrease pain and discomfort during daily activities.
- Insoles designed with proper heel elevation help reduce tension on the Achilles tendon, which can indirectly affect the retrocalcaneal bursa. By maintaining optimal heel height, these insoles can prevent excessive pulling on the tendon and reduce irritation of the underlying bursa.
