5 Ways You Might Not Realize You’re Hurting Your Heels

With how busy life is, it’s no wonder we forget our feet sometimes. After all, they’re the furthest thing on our bodies from our brain! That’s why we might not even realize when we are causing pain in our own feet.

Painful feet can greatly affect your quality of life, eventually even gnawing away at seemingly everyday tasks and activities. That’s why here at Precision Foot and Ankle Centers we wanted to share some risk factors and common causes of heel pain so you can remove them from your routine.

Are any of the following true of you?

1.     You never slow down

Obviously, exercise and active lifestyles are fantastic for your health – we'd never try to dissuade you from that. However, we want to make sure you’re partaking in activities in the most foot-health-conscious way possible. Consider these foot care tips:

• If you are on your feet all day, lay down a cushioned rug or mat at your work area.

• Take frequent breaks from your work or activities

• If you’re a runner, try running on softer terrain like dirt trails or grass instead of concrete

• Always stretch before starting an activity, exercise, or sport

2.     You wear high heels frequently

We often talk about bunions with high heels, but they can also cause heel pain! Typically, what high heels have going for them in the fashion department, they are equally lacking in the cushioning and support areas. In fact, frequently wearing high heels can weaken your arches, making them less able to handle daily strain. This can cause tearing near where your arches attach to the heel bone – not something we want anyone to experience!

If you absolutely must wear high heels for a special event, we recommend that you opt for wider heels lower than two inches or those with platforms.

3.     When you’re not in high heels you wear unsupportive shoes

There are lots of footwear that can cause heel pain. Here are just a few:

• Sandals - they don’t offer much arch support, especially flip flops.

• Flats - they don’t offer any cushioning or arch support – insert cushioned insoles for some support.

• Work boots - they can make your heels hurt a lot by the end of the day. Talk to your podiatrist about orthotics if you must wear work boots daily.

4.     Your foot or leg structure leads to pain

Normally when you take a step, your heel hits the ground first. Next, your weight shifts forward,  bringing the rest of the foot into contact with the ground and flexing your arch. This “typical” gait helps to spread out the impact of walking over the widest area, lessening any strain.

Not every foot works this way though. Some of the following abnormalities with your foot structure or gait can focus the walking impact on your heel, causing pain:

• Flat or unusually high arches

• Overpronated feet (Feet that rotate more inward when bearing weight)

• Differences in leg lengths

Luckily, your podiatrist can help remedy most of these issues with orthotics. 

5.     You’re getting older

Of course heel pain is not caused by aging or one of those things that you just “have to deal with” as you age. That said, there are many reasons older folks are more prone to painful heels because of the following:

• Thinning of the fatty pad underneath the heel from wear

• Loss of muscle mass in the muscles supporting the heel and ankle

• Strain and tears stemming from the natural stiffening of tendons and ligaments

• Wear and tear to joints

The best remedy to these issues is to eat nutritious meals, stay active, and maintain a good relationship with your foot doctor!

At Precision Foot and Ankle Centers, we understand the impact that foot and ankle pain can have on your daily lives. We’re here to help! Our team of dedicated and compassionate foot doctors tailor individualized plans to make sure that your feet are pain-free, strong, and supported. Contact any of our LA County offices in Los Angeles, Torrance, and San Pedro to schedule an appointment today!