Plantar fasciitis or plantar fasciosis : this condition occurs due to stretching or straining of the plantar fascia beyond its regular expansion limit. Plantar fascia is a tough ligament running from the calcaneum or heel bone to the toe tips. The surrounding soft tissues also get extended and inflamed especially the ones closer to the heel bone. This causes pain, mainly, when one stands on the feet after long resting period. It might also be associated with stiffness in the Achilles tendon leading to cramping in the calf muscles. Plantar fasciitis is commonly seen in people who are overweight or those who wear flat or unsupportive footwear for long periods of time.

Underlying position of one’s foot is responsible for causing heel pain. An excessively flattened foot while standing is referred to as a ‘pronating’ foot. This type of foot requires correction through use of orthotic devices like special inserts or insoles which helps improving the functioning of the foot.

Heel bursitis: Bursa is a fibrous sac under the heel bone which is filled with fluid. When bursa gets inflamed it causes bursitis, a condition which is associated with pain in the inside of the heel and swelling around the Achilles tendon. The pain gets worse as the day passes and more strain is put on the heel.

Pump bumps or heel bumps: this is an adolescent problem caused due to excessive rubbing of the immature heel, thus developing an excess bone. The reason behind this problem is an individual’s tendency to have flat foot or pronate. Another reason is beginning to wear high heels in an early age.

Tarsal tunnel syndrome: condition involving compressed tibial nerve as it goes into the ankle and causes pain in the heel.

Stress fracture: caused after an injury
Acute heel pad inflammation: caused by thinning of the heel pad or by heavy footsteps.
Achilles tendonosis: caused by stretching of the achilles tendon beyond the normal limit leading to tears in the tendon.
Severs disease: this occurs in children between 8-12 years when over-extension and inflammation occurs in a certain segment of growth plate in the heel bone. This can be cured through exercises and sole cushioning.

Prevention

The following tips can minimize the factors which lead to heel pain:

• Reduce weight if you are overweight.
• Cut down on the standing or walking time, wherever possible.
• Wear shoes with heel pad or shock absorbers in the heel. This absorbs the impact of standing or walking on the heel.
• Wear well-fitting shoes which are not damaged on the sole or the heel.
• Avoid walking on hard ground without shoes on.
• If the heel pain aggravates with a certain type of shoe, avoid wearing those for some time.
• Wear appropriate footwear and do a warm up for any sport activity or exercise regime.