Heel Bursitis Symptoms and Relief
If you're experiencing pain, swelling, or stiffness in your heel, you might be suffering from a condition called heel bursitis.
This painful ailment affects the small, fluid-filled sacs (bursae) that cushion and lubricate the bones, tendons, and muscles near your joints. When these bursae become inflamed, every step can feel like a challenge. But don't despair! With the right knowledge and treatment, you can get back on your feet and say goodbye to heel pain.
What is Heel Bursitis?
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. There are two common forms of heel bursitis:
- Retrocalcaneal bursitis: Retrocalcaneal bursitis means inflammation in the bursa between your Achilles tendon and heel bone. This type is also called ankle bursitis or Achilles tendon bursitis.
- Subcutaneous calcaneal bursa: Subcutaneous means under the skin, so this type of bursitis happens between the skin at your heel and your Achilles tendon. It’s also called posterior Achilles tendon bursitis.
What are the Symptoms of Heel Bursitis?
The most common symptoms of heel bursitis include:
- Pain and stiffness in the heel, especially when walking or running
- Swelling and redness in the affected area
- Tenderness to the touch
- Difficulty wearing shoes due to increased pressure on the heel
If left untreated, heel bursitis can lead to chronic pain and limited mobility.
What are the Causes of 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.
Though heel bursitis is often an overuse injury, there are other causes to be aware of. The most common causes of heel bursitis 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, which 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
What Can I Do to Treat 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
- Medication
- Proper footwear and insoles
- Corticosteroid injections for serious cases
Rest and ice
Seeing as heel bursitis is an overuse injury, rest is a crucial first step in treating heel bursitis.
Avoid activities that aggravate the pain, such as prolonged standing, running, or walking on hard surfaces. This gives the inflamed bursa time to heal. Apply ice packs to the affected area for 15-20 minutes, 3-4 times a day. The cold helps reduce swelling and numbs the pain. Use a thin towel between the ice pack and your skin to prevent ice burns. Elevating the foot while resting can also help minimize swelling.
Anti-inflammatory medications
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation associated with heel bursitis.
These medications work by blocking the production of certain chemicals in the body that cause inflammation. Take them as directed on the package or as advised by your healthcare provider. It's often recommended to take these medications with food to minimize the risk of stomach upset. If pain persists or worsens, consult your doctor.
Physical therapy
Physical therapy can play a significant role in treating heel bursitis. A physical therapist will design a program of stretching and strengthening exercises tailored to your specific needs. Stretching exercises focus on improving the flexibility of the calf muscles, Achilles tendon, and plantar fascia. Strengthening exercises target the muscles that support the foot and ankle. These exercises help reduce stress on the heel and improve overall foot function. Your therapist may also use techniques like ultrasound or manual therapy to aid in healing.
Orthotic insoles
Insoles can be an immense help in easing heel bursitis pain and preventing it from occurring.
Whether you choose custom-made orthotics or over-the-counter insoles, we recommend looking for insoles that offer:
- Solid arch support
- Heel and ankle support
- High-quality materials
- Deep heel cup
Custom orthotics are prescribed by a podiatrist and are molded to fit your foot exactly, addressing your specific foot mechanics. Over-the-counter insoles, can still offer good support and are more affordable.
Corticosteroid injections
In severe cases of heel bursitis that don't respond to other treatments, a doctor may recommend corticosteroid injections to reduce inflammation.
These injections deliver a powerful anti-inflammatory medication directly to the site of the bursa. The procedure is usually quick and can be done in a doctor's office. While effective at reducing pain and inflammation, these injections are typically used sparingly due to potential side effects with repeated use. Relief from a corticosteroid injection can last for several months in many cases.
Do Insoles Help with Heel Bursitis?
Yes, insoles can be a highly effective tool in managing heel bursitis. By providing extra cushioning and support, insoles help redistribute pressure away from the inflamed bursa, reducing pain and promoting healing. Insoles can also correct biomechanical issues that contribute to heel bursitis, such as overpronation or high arches.
What to Look for in Insoles for Heel Bursitis
When choosing insoles for heel bursitis, consider the following factors:
- Cushioning: Look for insoles with ample cushioning in the heel area to absorb shock and reduce pressure
- Arch support: Insoles with proper arch support can help distribute weight evenly across the foot, reducing stress on the heel
- High-quality materials: Opt for insoles made from high-quality, durable materials that provide long-lasting comfort and support
- Proper fit: Ensure that the insoles fit properly in your shoes and don't slide around or cause additional discomfort
Some of the over-the-counter insoles that can be helpful are: Superfeet Green, Powerstep Pinnacle, Currex Runpro, and Cadence Original.
Heel bursitis can be a painful and debilitating condition, but with the right approach, it is manageable. By understanding the symptoms, causes, and treatment options, you can take proactive steps to alleviate your heel pain and get back to your daily activities. Remember, investing in a good pair of insoles can make a world of difference in your comfort and recovery. Don't let heel bursitis hold you back – take control of your foot health today!
