A sharp stabbing pain in your heel is most often a sign of plantar fasciitis, or an injury to the tissue under your foot that connects your toes and heel bone. While plantar fasciitis is common in people who stand for long periods, the stabbing pain also occurs as the result of exercise methods like running and even weight training routines that subject your heel to significant stress. Plantar fasciitis typically remedies with rest, although in some cases surgery is needed to prevent chronic pain or knee problems.
Stabbing Heel Pain
A painful sensation that feels like a stab in your heel is typically caused by plantar fasciitis, or an injury to a band of tissue in the bottom of your foot called the plantar fascia. A healthy plantar fascia serves as a shock absorber for the arch of your foot. Extreme tension on the tissue causes tearing and stretching that results in painful irritation and inflammation. Your risk to suffer the stabbing pain increases when you are significantly overweight, flat footed or stand for long periods of time. Exercise also raises your risk, especially if you wear shoes without sufficient arch support and perform workouts that result in stress to your heel, including participating in an aerobic dance class or running. Some weightlifting routines, especially those designed to build lower body strength like the lunge, also cause heel stress by requiring you to drive your foot into the ground.
Treatment for Relief
Self-care for plantar fasciitis requires rest, so consider delaying any future weight training or high-impact exercise until your pain subsides. Application of ice to your heel, as well as taking nonprescription ibuprofen or aspirin with your doctor's approval is also beneficial. Protect your heel from as much stress as possible by purchasing cushioned shoes or shoes that include shock-absorbent insoles. Weight loss also minimizes stress on your lower body, so ask your doctor about a healthy meal plan that includes low calorie whole grains, fruit and vegetables. Low impact exercise approved by your doctor, like swimming and bicycling, will also burn calories without worsening your condition.
Recommended Stretching
Stretch at least twice daily as a method to reduce heel pain. Perform a plantar fascia stretch by standing erect with your hand against the wall. Place your injured leg a few inches behind your healthy leg and ensure that both heels are flat against the floor. Bend both knees slowly, which will produce mild tension in the lower part of your injured leg. Hold the position for about 15 seconds. Aim to repeat the stretch between six and eight times and avoid bouncing that can worsen your injury.
Considerations
Alert your doctor if self-care measures fail to relieve your heel pain, as severe cases of plantar fasciitis often cause chronic discomfort as well as long-term back, knee and foot problems. Your doctor may prescribe anti-inflammatory injections, wearing a splint or surgery, based on your overall condition.
References
- MayoClinic.com: Plantar Fasciitis
- FamilyDoctor.org: Plantar Fasciitis: A Common Cause of Heel Pain
- Cleveland Clinic: Plantar Fasciitis
- The Merck Manuals Online Medical Library: Plantar Fascisosis (Plantar Fascitis)
- MayoClinic.com: Obesity
- Georgia State University: Lower Body Strength Training Exercises
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