Heel Pain After Rest [Causes, Symptoms & Best Treatment!]
Heel pain after rest: the #1 most common cause is stress through the plantar fascia ligaments, posterior tibialis tendon and calcaneus bone pain, FIX IT!
- One of the top causes of heel pain is plantar fasciitis, this is damage to a ligament that holds your heel to your toes.
- There are also photos of heel spurs that can occur to the bottom of your heel (plantar fascia insertion) and the back of your heel (Achilles tendon insertion).
- Baxter’s nerve entrapment can also happen at the bottom of the heel.
- An underlying cause is an over pronated flatfoot, or an over supinated high arched foot.
- This can lead to the formation of a heel stress fracture( AKA calcaneus stress fracture.
Please click on the gallery for a guided tour through heel pain conditions!
Heel Pain After Rest Overview:
- Heel pain after rest and in the morning when you wake up usually results from a condition known as heel inflammation.
- This occurs along your heel and sometimes into your arch.
- This inflammatory disease process is known as plantar fasciitis and it the most common source of arch and heel pain in the world.
- Differential diagnoses include insertional Achilles tendon pain and a calcaneal heel stress fracture.
- This is a very well researched condition and there are amazing treatment plans available to try at home for free!
Pain in the Bottom of your Foot and Heel:
- The plantar fascia is a ligament that can be thought of as the continuation of your Achilles tendon across the back and bottom of your heel that plugs into the front of your toes along the bottom.
- This ligament has to absorb all of your body weight and is prone to microscopic tears over the years that lead to pain and swelling.
- As you start to get older or you start to walk more on your feet this pain just continues to get worse and worse.
- Pain after rest.
- Pain in the Morning.
- Gets better after 15-30 minutes of movement.
- Most pain after walking barefoot for a long time.
- Pain feels better when you massage it out.
- Pain does not get worse with more movement.
- Feels better after you massage out the sole of your foot for a while.
- Plantar fasciitis is the single most common cause of foot pain.
- The plantar fascia is a thick band of tissue that runs across the bottom of your foot connecting your heel to the area over your toes.
- People with plantar fasciitis experience pain across the bottom of their foot usually in the mornings and after strenuous exercises like going for a jog.
- You might even have heel pain while simply pushing at the bottom of your heel while sitting in place with your thumb.
- The real key to plantar fasciitis is to decrease the swelling and inflammation. It does not make sense to start stretching exercising and beating up on an already damaged muscle.
- You have to think about this like a broken ankle, you wouldn’t exercise or stretch a broken ankle, it does need to rest to a certain degree.
- Just applying a cream or taking a medication will not make it better in one day, it can take weeks!
- There is physical damage to this band of tissue, it does need time to heal and you need to do all the right types of stuff to keep pressure off.
- The secret is to find out how to keep moving while avoiding this type of pain.
- This is when your plantar fasciitis develops a thick hard lump in the middle of the ligament.
- This is a thickening secondary to microscopic tears developing in the arch of the plantar fascia.
- This can feel like walking on a hard painful rock!
- They Achilles tendon and is the biggest tendon in your body.
- The gastrocnemius is the large calf muscle that attaches to the Achilles tendon.
- As people get older and less elastic, the Achilles tendon can become very irritated, inflamed and painful as it inserts into the back of a heel.
- This can rate me into the calcaneus heel bone and cause significant pain and tenderness.
- Another name for the heel bone is called the calcaneus.
- This is a bone that holds the insertion for both Achilles tendon in the plantar fascia ligaments.
- A reasonable way to tell if you have a calcaneal stress fracture is to perform a calcaneal heel stress test by squeezing the calcaneus.
- Squeezing the calcaneus from side to side is more likely to cause pain then planer fasciitis which occurs from the bottom, or the Achilles tendon insertion which occurs from the back and from the Achilles tendon.
- This can be a more serious problem than the ligamentous injuries. Although it’s not ideal to have any of these.
Fore more resources on Heel Pain after Rest:
Best Heel Pain Products:
- There are usually two phases to treating plantar fasciitis pain.
- The two phases of treatment include controlling the acute inflammation, and correcting the biomechanics which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the bio-mechanical causes to ensure that they can never become over worked and inflamed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, sore bottom of foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Plantar Fasciitis or Achilles Tendonitis Inflammation:
Massage & Ice Products:
- Ice is the an excellent option that can be safe for almost everyone.
- There is some debate whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- This works great for your arch, less for the ball of the foot.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for bottom of the heel and Achilles tendon sore regions.
- These can work great for loosening your muscles.
- This allows less tightness and pressure on the ball of your foot.
- This is very effective for the arch, the gastrocnemius or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Remove the Plantar Fascia or Achilles Tendon Stress:
- The key is to prevent future pain.
- This means keeping you active while keeping stress off of your plantar fascia tendon. This will prevent future re-injury and development of plantar fasciitis.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
The Best Heel Pain & Plantar Fasciitis Shoes:
- Getting a great supportive pair of shoes will make sure that there is pressure removed from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis.
- Consider shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Heel Pain & Plantar Fasciitis Orthotics:
- These are our recommended orthotics for plantar fasciitis.
- Custom orthotics can work very well, but they should not be a first line of treatment.
- There are different types for different shoes.
- Women’s shoes usually need a less bulky orthotic, but allow for less correction.
- A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full length orthotic.
- This is the best way to maximize your orthotics for great results.
Best Full Length Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats or most women’s dress shoes.
Best Dress Shoe Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- It can be used while watching TV or at night time.
Best Heel Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronated.
- Pronated foot will turn your foot outward in your foot will rub on the outside of the shoe.
- For many of her patients this has solved their pain and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
Best Heel Stability Brace:
- Stability brace goes little bit further than the compression brace to stop your foot from turning out.
- This takes pressure off of your heel and plantar fascia.
- At the same time this is a little bit bulkier and does not affect every shoe.
- We find people are little bit happier trying the compression brace before the stability brace.
- If you think you might have a broken heel, a calcaneal stress fracture or something of similar severity, these products might help!
- Always remember to see a foot and ankle specialist like a podiatrist if you are having plantar fasciitis or more severe pain!
Plantar Fascia Tear, Broken Heel Bone, Achilles Tendon Tear:
- If you have a traumatic injury such as a torn plantar fascia ligament, calcaneus stress fracture, heel fracture or insertional Achilles tendon injury: consider protecting your foot!
- The best way to do this is of course to see your podiatrist and get evaluated with an x-ray, ultrasound and potentially even an MRI or CT scan.
- If you are unable to do so it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
- We as podiatrists frequently take patients off work for very long period of time when they suffer a traumatic injury, unfortunately there is no other way around us in labor jobs.
- If you have a sit down job there are ways to get people back to work quicker, but this can be very difficult otherwise.
Heel Injury Boot Treatment:
- There are pros and cons to using a boot to treat your heel injury. If you are immobilized too long the cons are that you will gradually become stiff and overworked to your other leg. The Pros are that you injured heel will hopefully have a chance to gradually heal!
- Our favorite fracture boots and their supplies:
Offloading and Scooter treatment:
- These are favorite knee scooters and walking devices: