How to Treat Heel Pain

Heel pain may result from prolonged standing or walking, friction and pressure from rigid-soled footwear, plantar fasciitis, Achilles tendon sheath inflammation (tenosynovitis), or heel fat pad inflammation. Symptoms can be alleviated by reducing weight-bearing activities, changing footwear and socks, and using appropriate medications. If pain persists and impairs normal ambulation, prompt medical evaluation is advised.

1. Prolonged standing or walking: Soft tissues of the heel continuously bear the body’s full weight, causing repeated traction and congestion of the fascia; sharp aching or soreness occurs upon heel strike and propulsion during gait. It is recommended to minimize prolonged standing and long-distance walking. During rest, elevate both feet, and soak them daily in warm water to relax the tissues.

2. Friction and compression from rigid-soled shoes: Shoes with hard, non-cushioned soles transmit direct impact to the heel, leading to sustained local soft-tissue compression and sharp pain during standing or walking. Opt for loose-fitting shoes with soft, shock-absorbing insoles; avoid flat, rigid-soled footwear to reduce direct mechanical stress on the heel.

3. Plantar fasciitis: Repetitive microtrauma to the plantar fascia triggers sterile inflammation. Characteristic symptoms include sharp, stabbing heel pain upon first stepping out of bed in the morning, which typically eases slightly after several minutes of walking. Under physician guidance, medications such as diclofenac sodium sustained-release tablets, blood-activating and pain-relieving plasters, and Sanqi injury-relieving tablets may be used to alleviate symptoms.

4. Achilles tenosynovitis: Recurrent friction of the retrocalcaneal bursa (the synovial sheath surrounding the Achilles tendon) leads to edema and fluid accumulation. Pain is provoked during toe-raising or stair climbing due to traction on the inflamed area, often accompanied by mild aching or discomfort locally. Under medical supervision, patients may use celecoxib capsules, flurbiprofen gel patches, or Duyiwei soft capsules to relieve symptoms.

5. Heel fat pad inflammation: Inflammatory changes occur in the heel’s protective fat pad due to chronic compression or trauma, resulting in marked tenderness upon direct palpation of the heel sole and significantly worsened discomfort during weight-bearing ambulation. As directed by a physician, medications such as loxoprofen sodium tablets, Yunnan Baiyao plaster, and Maizhiling tablets may help improve symptoms.

In daily life, wear shoes with cushioned heel inserts, limit walking duration, regularly soak feet in warm water, and gently stretch and relax the plantar fascia to reduce persistent mechanical stress and overuse injury to the heel.