Heel Pain: Four Risks Factors More Likely To Lead To It's Development

Heel pain is common, and afflicts millions of people every day. There are numerous causes for why heel pain develops, but of these plantar fasciitis, or inflammation of the plantar fascia tissue, is the most common cause. This article will explore four risk factors that make heel pain more likely to develop.

To quickly summarize, the plantar fascia is a ligament that spans the bottom of the foot from the heel to the ball of the foot. This tissue can become inflamed and irritated, as well as partially torn, through a number of different ways. The symptoms typically include a sharp pain felt within the heel or the back of the arch, and this pain is usually worse after arising from a seated or resting position or after extended activity. Once inflamed, it tends to stay that way for a long time until some form of treatment intervention is introduced.

The first and most important risk factor is flat feet. Flat feet cause far and away the most number of heel pain cases. Flat feet over 'pronate', or flatten outward, when standing. This can create substantial strain on the plantar fascia. Over time, this strain reaches a point where the fascia tissue becomes physically damaged. Sometimes this is spurred on by a minimal injury or time of over activity. The fascia injury becomes aggravated with every step and every moment one stands on that foot. Most people with plantar fasciitis develop it due to their flat feet.

Another risk factor is the opposite of flat feet: high arches. High arched people do not absorb the shock of walking and running well, as shock absorption is one of the functions of foot flattening. When the foot does not flatten much, it cannot effectively absorb shock and that shock gets transmitted into the foot, particularly into the middle of the arch and the heel. This eventually results in stress and inflammation forming within the plantar fascia and associated heel tissue, leading to heel and arch pain.

Another risk factor for developing plantar fasciitis is occupational or recreational activity. Specifically, people who climb ladders frequently, or who climb excessive amounts of stairs or use a stair climber exercise machine are at greater risk for developing plantar fascial strain. These activities often put the weight of the body on the ball of the foot, with the heel hanging somewhat off the edge of a ladder rung or step. The weight of the body will cause strain to the fascia, which bridges the heel and the ball of the foot. Eventually, after excessive activity on a stair or ladder, the fascia will become microscopically damaged and will become inflamed. This can occur regardless of the presence of flat feet or high arches.

One final risk factor in the development of plantar fasciitis is suffering a direct blunt injury to the heel itself. This usually comes in the form of stepping on something while barefoot or in poorly supportive shoes like flip-flop sandals. These objects can include protruding rocks or roots, fallen tree branches or nuts, children's toys, and prominent door thresholds. These injuries create tissue bruising, which then leads to an inflammation response by the body in an effort to heal from the injury. The fascia itself can become bruised, and the inflammation can spread within the fascia. Chronic fasciitis may develop out of this if the tissue is not allowed to heal appropriately or in a timely manner.

Treatment of heel pain obviously involves reducing excessive inflammation and allowing the tissue to heal. It also involves reducing the above risk factors to prevent it from reoccurring or becoming chronically inflamed. Flat feet can be controlled by using specialized inserts in the shoes to prevent the arch from collapsing. In limited cases over-the-counter store-bought inserts can be of benefit. However, most people need inserts more specific to their actual foot structure to control the way the foot functions. This is accomplished through the use of prescription orthotics. High arches, on the other hand, can be supported by many well padded retail inserts as long as they have proper material to absorb shock while walking. Excessive stair and ladder use may be unavoidable for some, but their impact on the foot can be reduced in certain ways. Proper stair climbing technique, with the foot firmly and completely placed on the stair step as opposed to half on-half off, can reduce strain, and stair climber exercise machines can be avoided in favor of elliptical machines or recumbent bicycles. The use of stiff-soled boots when climbing ladders can also reduce strain when it comes to that activity. Finally, although it is hard to avoid accidental injury, one can reduce their chance by going barefoot less and wearing more supportive sandals when not in full shoes.