1. High Heel Pain
High heel shoes put a lot of pressure on the lower back and calf muscles. They also create pressure on the back of the shoe, often pinching the Achilles tendon with every step. When you walk, the motion in high heel shoes rolls the foot forward, rather than a straight lift up. This motion causes the back of the shoe to put pressure on the Achilles tendon and causes your leg to become strained and sore. Runners often experience Achilles bursitis due to poorly fitting shoes or a sudden increase in activity without proper warm up.
2. One Lump or Two?
The Achilles tendon is a strong, thick tendon that connects the heel bone to the calf muscle. The bursa is a fluid filled sac that sits between the Achilles tendon and the actual heel bone. The bursa acts as a small cushion to stop the tendon from rubbing directly over the heel bone. Under pressure from poorly fitting shoes, injury or overuse, the bursa becomes irritated and inflamed, resulting in Achilles Bursitis. Feel a swollen bursa by placing your hand on the heel of the sore foot, right where the heel of the shoe touches the foot. Feel for warmth and a lump that is tender to the touch. The lump is the inflamed bursa.
3. Relieving the Pain
Rest the foot and do not wear shoes that touch the bursa to avoid extra pain and discomfort. Apply ice to reduce inflammation for five minutes, four to five times throughout the day. Anti-inflammatory medications such as Ibuprofen speed healing. The intensity of the pain decreases each day, and within one week, you are able to walk without pain. If the pain persists, increases in intensity or if the bursa becomes hot to the touch, consult your family physician.
4. Avoiding Achilles Bursitis
While you are resting you foot, gather all your shoes together. Take each shoe and hold it in your hands, with the heel facing down and the toes facing outward. Inspect the edge of the shoe, where it would touch your foot. Look for signs of wear on the inside of the shoe. Press the upper heel of the shoe with the palm of your hand. If there is no resistance from the shoe, the heel is providing no support to your foot. Your walking stride will change to accommodate this, resulting in increased pressure on the bursa.
5. Quick to Hurt, Slow to Heal
The immediate pain from Achilles bursitis normally disappears within one week of treatment. However, the actual bursa remains slightly tender for four to six weeks after the initial injury. Continued rest is important, but avoiding recurring injury is more important. A heel wedge or shoe lifts inserted in your shoes reduce the chance of repeat injury and the bursa is moved above the point where the shoe touches the leg.
