Exercising, stretching and daily activities place a tremendous amount of stress on your heels. According to the American Academy of Orthopaedic Surgeons, every mile you walk leads to 60 tons of stress placed on your heels. Heel pain can usually be treated with rest, but don't ignore the early indicators of heel pain, as it can lead to a wide variety of ailments. Contact your doctor if you experience heel pain during stretching.
Bruising
Heel pain can result from hitting your heels off the ground too hard while stretching, exercising or during any other type of weight-bearing activity. You may experience pain on your heel and the sides of your ankles. Your heel may look discolored or bruised. The pain from a bruised heel normally goes away with rest and avoiding the activities or stretches that caused your heel pain.
Plantar Fasciitis
Plantar fasciitis occurs as the result of repetitive stress on the thick band of tissue that connects your heel bone to your toes. This band of tissue runs along the arches of your feet. This band of tissue become inflamed and irritated. The pain generally stems from underneath your heel and worsens as plantar fasciitis progresses. Treat plantar fasciitis by first resting when a flare-up occurs, then engage in light stretching, take anti-inflammatory medications or place a heel pad in your shoes when you engage in more rigorous stretching and exercising.
Bone Spurs
The heel is one of the most common places for a bone spur to occur. A heel spur occurs when calcium builds up on your heel bone, often as a result of prolonged plantar fasciitis. Treatment for heel spurs is similar to that of plantar fasciitis, focusing heavily on rest in order to relieve the symptoms, anti-inflammatory medications or shoe inserts. If pain persists, you may need surgery in order to remove the calcium build up on your heel.
Achilles Tendinitis
Achilles tendinitis is the inflammation of the tendon that connects your calf muscle to your heel bone. Tendinitis is often the result of excessive running, jumping, stretching, exercising or participation in sports. You may experience pain, tenderness, swelling or a creaking sound when you move your heel. Treat achilles tendinitis with rest, ice, elevation, physical therapy or pain medications. If self-care fails, your doctor may recommend orthotic devices, steroid injections or surgery.
