Ankle Heel Pain Causes

Frequently Asked Questions

  1. QUESTION:
    A bone near my heel sticks out and causes ankle pain, whats going on?
    A bone near my heel sticks out when I walk, it hurts my ankle! Whats wrong?

    • ANSWER:
      yep sounds like a bone spur.
      it can only really be helped by surgery but physical therapy can help a bit

  2. QUESTION:
    ankle popping/pain causes and treatment?
    for the past few weeks i have been experiencinga grinding/popping in my left ankle that causes alot of pain. it happens when i bend my foot up or down, but only happens once in a blue moon. when it pops, the pain and popping lasts for a while, and it seems like i have to bend it back to get it to pop back into place for the pain to stop. sometimes it happens when i am not doing anything at all but sitting and moving my foot. i know it is not bone but maybe a tendon? the pain is on the outside of my ankle towards my heel. any ideas of what this is.. what to do about it.. and if i should see a doc? i do not have insurance so i only want to go to the doc if i have to. Thanks!

    • ANSWER:
      You may have developed what the doctors call a bone spur that is causing an occasional catch. It could just be something like your knuckles cracking–gas release. Could just be a tendon getting hung up.

      However, it is also possible that you fractured one of the small bones of your foot and it is not healing right.

      A doctor and x-rays are your best bet. Stay off of it as much as possible, and stop wiggling your foot!

      Me

  3. QUESTION:
    Ankle/heel pain after running?
    Field hockey at school just started again and my ankle/heel has been giving me problems.
    Last week around Thurday/Wednesday, I was playing field hockey and my ankle/heel area started hurting all of a sudden. The pain is on the lateral side of my foot between the two bones where there is a space. Look at this; http://en.wikipedia.org/wiki/File:Ankle_en.svg & it’s where the giant gap is (right of the Achilles tendon). It hurts a lot when I press against the heel bone (pressing down/sideways) and in the general area. Running has always given me problems with me knees, ankles, shins, etc. it’s been half a week and it hasn’t felt any better, worse actually but I have NOT rested it well. I still run around a little at field hockey or else I could lose my potential starting position and I also swim (swimming doesn’t hurt it). I have been wearing a brace but after field hockey I usually need to limp cause of the pain. It is also not swollen, at least not a noticeable amount.
    My main question is, what do you think it could be?
    I’ve looked a lot on Google & I can’t seem to find anything that matches exactly.

    Thank you!
    Frodo;
    1. yes, i have a low arch. almost no arch.
    2. i did a yesterday morning but not today. i think it’s getting better but it may just be the medicine i’m taking.
    3. i usually wear sperry’s or ugg moccasins.
    4. no, there’s no swelling at all.

    thank you!

    • ANSWER:
      Hello,

      First of all I am sorry that you have this pain which prevents you from playing field hockey /running normally.

      It is difficult to say exactly what you are suffering from based on the info you provided. but it sounds like Achilles Tendinitis to me.

      In order to get a good diagnosis please answer these questions:

      1) Do you have high or low arches in your feet?
      2) Do you have “extra” pain when you first get up in the morning and take a few steps?
      3) What kind of shoes do you usually wear?
      4) Is there a visible lump/bump on the back of your heel?

      Here are a few things you can do right now:

      1) Stretch your leg and foot before getting out of bed and after sitting for long periods of time

      2) Ice your heel area at least 4 times a day, either by applying ice directly or by rolling a frozen bottle on your calf and heel when you sit down.

      3) Massage the area to speed up healing.

      4) Wear good supportive shoes.

      5) Rest for a few days and see if there is an improvement

      Again, if you can answer my questions I would be happy to assist you further.
      You can write to me directly if you prefer, my email is in my Yahoo profile or itaiw@yahoo.com

      Feel Better!

  4. QUESTION:
    what would cause pain in ankle and foot when i walk?
    broke heel years ago but didn’t have surgery and now when i walk or go up stairs and inclines i get horrible pains through ankle and heel.

    • ANSWER:

  5. QUESTION:
    Partially torn ligaments in ankle, pain in the back of the foot above the heel?
    I severely sprained my ankle about 4+ weeks ago and the diagnosis was that i had partially torn 2 ligaments. I was prescribed a walking boot which i wore for about a week. My foot is still painful but i can walk and even run I do however still feel pain in the back of my foot above the heel. There’s pain when i extend the foot full length and when i rescind it back. There is also pain in the area where i tore the ligaments (the outside of my right ankle) when i try to stretch that area. Doctor told me my achilles tendon was in place and there were no fractures, i had x-rays done. What could be causing pain in the back of my heel?
    Could it be a stress fracture in the heel?

    • ANSWER:
      Call the doctor that diagnosed you and gave you the boot. Sounds like it’s your ligaments to me.

      Best of luck to you!

  6. QUESTION:
    Why is my heel/ankle in severe pain?
    For the past couple of days, I have had (randomly) a severe pain in my heel and surrounding ankle area. It’s sorest when I put any kind of weight on it whatsoever. Also, I haven’t been playing any sports in the past couple of weeks either. I’m baffled as to what has caused this…?

    • ANSWER:
      i don’t know how to spell it correctly, but it sounds like plantar fascitis, it usually is most painful upon getting up in the morning when you start walking around and after a long day. I have it, it’s very import to get good shoes.

  7. QUESTION:
    What is the pain in my Ankle/heel?
    It normally comes on in the evening or when I have been to work. I sit down for a few minutes, get back up and there is a strong pain in both my ankles but mainly the left. It started to hurt whilst I was at work as well. It’s really starting to annoy me now because I feel like an old woman :-( If I press the back of my ankle it hurts and when I stand my heel hurts. It’s causing me to limp when I try to walk.
    Low arches, pain mostly at the back of the heel but also comes from the bottom when I stand, no redness or bruising, more pain in the morning when I just get up, I wear safety shoes at work and mostly pumps/flats elsewhere, I started the gym at the beginning of the year and I am a chef so always stand at work.

    • ANSWER:
      Hello,

      First of all I am sorry that you have this pain which prevents you from walking properly.

      However, from your description it is very hard to determine exactly what is wrong with your heel. It could be a “simple” overuse injury or even a case of Achilles Tendinitis.

      In order to understand your condition better and to give you a better diagnosis please answer these questions:

      1) Do you have high or low arches in your feet?
      2) Where exactly is the pain located (is it the back of your heel / bottom)?
      3) Is there any redness or bruising visible?
      4) Do you have “extra” pain when you first get up in the morning and take a few steps?
      5) What kind of shoes do you wear ?
      6) Did you start any sports activities lately?
      7) Does your work require you to stand for long periods of time?

      Here are a few things you can do right now:

      1) In general you should be completely resting your feet – Minimize walking and standing and see if there is some improvement.

      2) Ice your heel/ankle at least 4 times a day, either by applying ice directly or by rolling a frozen bottle under your heel and arch when you sit down.

      3) Massage the area to speed up healing.

      4) Wear good supportive shoes around the house as well.

      Again, if you can answer my questions I would be happy to assist you further!

      You can write to me directly if you prefer, my email is in my Yahoo profile or itaiw@yahoo.com

      Feel Better!

  8. QUESTION:
    Heel/Ankle/Quad Pain?
    So about 2 weeks ago, I started running track, I’m a distance runner so i do run quite a bit. Well for about the past week, my left quad gets a very intense and sharp pain whenever I sprint, and also if i bend it up to high when running which I should do but can’t because of the pain. But for the last few days my ankles have been swollen and aching, and my heels hurt soooo bad, espically when I run! What could be the cause of this, and how can i treat it because its gotten to the point to where i’m almost in tears, just from walking aruond the house! Thanks!!

    • ANSWER:
      Hello,

      First of all I am sorry that you have this pain which prevents you from running track.

      However, from your description it is very hard to determine exactly what is wrong with your leg/foot. It could be anything from a nerve related issue to case of Plantar Fasciitis.

      I believe that the pain you have is related to your foot type, so I will concentrate on your foot and ankle first.

      In order to understand your condition better and to give you a better diagnosis please answer these questions:

      1) Is it sensitive to the touch/press on it?
      2) Where exactly is the pain located in your foot?
      3) Do you have high or low arches in your feet?
      4) Is there any redness or bruising visible?
      5) Is there a visible bump/lump on the back of your heels?
      6) Do you have “extra” pain when you first get up in the morning and take a few steps?
      7) What kind of shoes you usually wear? (not when you run)

      Here are a few things you can do right now:

      1) In general you should be completely resting your “injured” leg/foot – Stop running for a while and see if there is some improvement.

      2) Ice your foot at least 4 times a day, either by applying ice directly or by rolling a frozen bottle under your arch and heel when you sit down.

      3) Buy over the counter Gel inserts to wear in your shoes.

      Again, if you can answer my questions I would be happy to assist you further!

      You can write to me directly if you prefer, my email is in my Yahoo profile or itaiw@yahoo.com

      Feel Better!

  9. QUESTION:
    back of heel pain ; what could be the causes? detailed explanation please.?
    i’ve had foot problems all my life but recently my left foot has been bothering me with pain in the back of the heel. its as if something is being pulled and it does not affect my daily activities but it does bother me more often than not. my feet are flat – could that be a contribution to the pain?
    i’ve looked online for some help and all i can find is about how the ankle can bring some issues into that and while i do have ankle problems its in the other foot…so i don’t know how that’s being affected…

    i’ll visit a doctor either way, but i was wondering if anyone could tell me what causes are there, what treatments are there and how this can be prevented ; or any sort of information that can help me. please do :)

    • ANSWER:

  10. QUESTION:
    I had an ankle sprain about 6 weeks ago and need to wear heels next week. Any ideas how to do this w/o pain?
    I can do some uneven ground and am out of physical therapy. But even short heels cause pain – anyone else through this and have some suggestions

    • ANSWER:

  11. QUESTION:
    What could be the cause of the pain above my right heel?
    For about 6 months or so I’ve had pain in my right inner ankle and down into my heel. I don’t remember any thing that could have caused an injury to it. The pain is everyday. Walking is bothersome because the pain is always there. I can also feel a stiffness and pain in the area when my leg is elevated and I rotate my foot. I haven’t noticed any swelling to the area. What could be the cause of my pain and suffering.

    • ANSWER:
      Your achilles tendon has shortened itself up, as tendons can do and that is making it pull on the area of least resistance, your heel. Tendons will shorten up for various reasons and the only way to get rid of the pain is to release the tendon. Here is how to do that:
      Achilles tendon:
      With that foot in your lap, take both your hands and place them on the back of the tendon about one inch apart at ankle level. Press the tendon hard between your fingers and thumbs and hold that pressure there. Relax, take a deep breath and exhale and don’t tense up any part of your body. After 30 seconds slowly raise the front of your foot as far as it will go. Then remove the pressure but hold your foot there for one minute longer.

  12. QUESTION:
    Twisted Ankle Pain?
    On the way home from work yesterday afternoon, I took a misstep on the stairs while wearing 1-inch heels and twisted my right ankle. I immediately felt pain, but it fortunately was not too bad at all, as I had one hand on the banister and my other leg caught my weight just in time. I continued walking to the train station, which was just a block and a half away, but tried to elevate it as soon as I got home (though thanks to a power outage, I had no ice). My ankle didn’t really hurt unless I walked on it for a long time or tried to drive, and it didn’t swell either (as far as I can tell). This morning, though, my ankle is much more sensitive–the area where I felt the initial pain is tender to the touch, walking around (in the same shoes) is more difficult, and rotating my ankle causes twinges of pain. Although I’ve mildly twisted my ankle a few times before, this is the first time that it has gotten worse on the second day. Is this normal? In any case, what should I do for my ankle?
    Also, I’m having trouble moving the pinky toe on my right foot–is this a normal symptom of an ankle sprain as well?

    • ANSWER:
      Keep off it as much as possible.

      Elevate it above the level of your heart as much as possible, including while you’re icing it.

      Ice it 15 minutes every 2 hours. Use frozen peas if you have them. They’re great because they help compress the area and squeeze swelling out.

      Wear a compression bandage to squeeze swelling out.

      Take iboprofen or something similar a few times a day (read the doses) to relieve pain and inflamation.

      DON’T USE HEAT in the first 72 hours, as it increases bruising and swelling.

      Get it moving as soon as possible with basic range of motion exercises. For example tracing the alphabet with your big toe or tracing circles.

      Try not to walk on it for a few days. If it doesnt improve within a week or so go and get an xray to make sure theres nothing more serious wrong.

      Good luck!

  13. QUESTION:
    What could cause my heel to be sometimes swollen but always in pain?
    I got in a car crash almost 8mo ago and I hurt my ankle, but ever since i have been having heel problems. When I hurt my ankle they said it was just a sprain but would they have noticed anything wrong with my heel? The cut that I had received from the accident as well, where my main ankle problems were, has still not fully heeled. I am a light skinned person and the scar is a dark brown and there is still a lot of scar tissue. Could I have broke something or what could be the cause of my constant pain?
    Is the scar/tissue and ankle problems related?

    • ANSWER:
      I would have a second opinion and of course someone may have misread a broken heel . As well arthritis may be setting in .I would soak your foot in luke warm water and try to stay off it for now and have someone look at it again .Good luck and have a great day .

  14. QUESTION:
    help with bad foot/ankle pain?
    okay, so for about a month, i have had some bad pain in the back of my heel/ankle area. it gets worse and worse as the weeks go on, and now i have a non-visible lump there. its hard and feels almost like bone. what could this be, and why does it hurt so bad?
    i have been informed by my foot doctor that i have extra bones in my feet (also nonvisible, except by xray) and those cause me pain. could this be related?
    thanks so much

    • ANSWER:
      Yes it could very well be related. Whenever we have something extra it throws out our natural anatomy stance and can cause all kinds of issues because of the make-up of our body’s. It makes every other bone or joint (in the foot in your case) compensate for not being naturally aligned. This in turn affects the posture of the entire body. I’d ask your doctor to a referral to an orthopedic doc, who can examine this more thoroughly. Simple surgery such as a bone excision might help get your foot back to where it should be.

  15. QUESTION:
    pain in the back of the heel/ankle?
    for a couple of months now i have been having pain in the back of my ankle/heel (im not really sure what to call it its like right at the back of the ankle before it gets to the bump were the heel is) but within the last week it has been getting worse and worse and this morning i woke up and it hurt really bad. it usally only hurt when i pointed or flexed my foot or turned out(im a dancer so all of thease things i do every day) but ever since this morning its been hurting no matter what i do with my foot. has this happened to anyone else or dose anyone know what could be causing this?

    • ANSWER:
      Achilles tendon problem? It could be passing tendinitis but it is better to get it looked at.

  16. QUESTION:
    what is causing the pain in the back of my heel?
    So i broke my femur over the summer and i had a full leg cast for 6 weeks, but my foot was at an odd angel when the doctor put it on me. When i begin to walk again, i notice pain in the back of heel, around the Achilles tendon. 4 months after Physical Therapy, i still have pain in the same spot in my ankle. Any ideas on what is causing this and how i can treat it?

    • ANSWER:
      Your achilles tendon tightened up during that time and in its shortened state is pulling on the end of the muscle with the least amount of resistance to it and that’s the end where it’s attached to your heel. To get rid of the pain you have to free up your achilles tendon so the muscle goes back to it’s rightful length and here’s how to do that:
      Achilles tendon:
      While sitting and your leg on your lap, take both thumbs and place them side by side at about ankle height on the tendon on the back of your leg and apply pressure hard and hold. After 30 seconds slowly raise your toes up as far as you can, release the pressure but hold your foot there for another 30 seconds.
      For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.

  17. QUESTION:
    Ankle brace hurting my heel?
    I’m in off-season football right now, and a few months ago I broke my ankle and my doctor recommended I wear McDavid braces on both ankles to protect both of them. I can run, cut, etc. and all with the ankle braces.

    The braces cover my the bottoms of my shins and my ankles, and it also wraps around my heel, kind of like this:

    http://www.svsports.com/store/images/cart/McDavid-Ankle-Brace-with-Cross-Strap-ItemImg_5203050.jpg

    I don’t have the exact same brace as this one ^^, but it’s the same brand.

    Thing is, for some reason the brace makes me heels really sore during practice. The bottom of the brace that wraps around underneath my heel causes me some pain when running, I can usually run it off but it painfully bothers me. Should I get new braces or what?

    • ANSWER:

  18. QUESTION:
    Tips for ankle brace hurting my heel?
    I’m in off-season football right now, and a few months ago I broke my ankle and my doctor recommended I wear McDavid braces on both ankles to protect both of them. I can run, cut, etc. and all with the ankle braces.

    The braces cover my the bottoms of my shins and my ankles, and it also wraps around my heel, kind of like this:

    http://www.svsports.com/store/images/cart/McDavid-Ankle-Brace-with-Cross-Strap-ItemImg_5203050.jpg

    I don’t have the exact same brace as this one ^^, but it’s the same brand.

    Thing is, for some reason the brace makes me heels really sore during practice. The bottom of the brace that wraps around underneath my heel causes me some pain when running, I can usually run it off but it painfully bothers me. Should I get new braces or what?

    • ANSWER:

  19. QUESTION:
    Severe Ankle Throbbing Pain?
    So I’ve been playing lacrosse for three months now. And its been super fun and unlike anything i’ve tried before but now my ankles are in pain. Like severe pain. Before lacrosse i was in cheer and I never experianced pain in my ankles like this.

    The pain area is right when the leg bone ends to the end of my heel. I have never broken or sprained anything in my foot. I have an anklet on my right ankle (which is where the pain is) and i’ve had it on since 6th grade. (im in 8th now) its made out of yarn and wraps around the ankle twice. Most of the time it does tighten around it, making imprints around my ankle. I read somewhere that anklets can cause ankle pain. But I dont think thats true.

    So i’ll be in lacrosse practice or during a game and i’ll be running for awhile but right when I stop, My ankle begins to throb painfully. One time, I actually collapsed because of ankle failure to support me.

    im female.
    im about 5’4
    i weigh about 112

    Please help, its hurts so much that I cry sometimes.
    Edit:

    It hurts right on top of that ankle bone that kinda sticks out. You know, the one with the darkish spot on it? The one thats really dry most of the time?
    I should also mention that i’ve had this pain for about 3 weeks. It hurts when I stand, when im sitting, when I run. It hurts when I do absoloutley nothing. I cant stretch out my toes or bend my foot side to side. The only reason why im still up (its 5:13 where I live) is because the pain has gotten so bad that I cant sleep.
    It doesnt feel like a growing pain, I know what they feel like. Besides I only get it in my right ankle ALL the time and in my left ankle when I run or walk

    • ANSWER:

  20. QUESTION:
    pain in the knee, ankle, heel, and calf?!?!?
    I am a way over the top competitive soccer player and I train over the winter at this training place that the trainers are just over the top but thats not the problem. So the very 1st time I went to train, I pulled my calf muscle. So, they let me stop for a week. It was fine, until the next time. I couldn’t run on it. So basically, I pulled the muscle everytime (this is all on the right calf) I trained on it. Now training is over and the season has started. It hurts to walk on my right leg in my heel, ankle, knee, and still the calf muscle. And it hurts even more in the games and after the games I can’t walk.. I have to hop.. What should I do and does anybody know what the cause of this is???

    • ANSWER:
      depending on your age it could be associated with growing pains, but im not completely sure about this considering it started with a pulled muscle.

      I hate it to say it but u probably need to rest it for a couple of weeks and see what happens. (trust me i know how hard that is when you really love playing your sport!!!)

      I would also see a physio or doctor about it, if u keep playing on it u could do way more damage, it could just need some stretching and a rest but if u keep playing u could need reconstructive surgery.

  21. QUESTION:
    What to do for sporadic pain in the ankle and calf after a fall where feet landed at 45 degree angle?
    About 4 years ago I slipped down the stairs and landed with my feet at a 9 degree angle. Off and on for the past two years my ankles and calves have been hurting. Sharp shooting pain in ankle and calf. Does anybody know what I could have done to my ankles and calves. The doctor said I tore th tissues in both my ankles and that the inflammation was causing the pain but, shouldn’t the tissues have heeled by now. I had xrays taken and no joint damage took place.

    • ANSWER:
      It`s caused stress fractures,they come and go.There really is nothing you can do but take some over the counter pain medications.

  22. QUESTION:
    preventing foot pain?
    I’m only 25, but have always had a lot of foot/knee/ankle pain. I’m not overweight & have no major medical or orthopedic problems. I broke my foot as a kid & was told that I had calcium build up on my heels. It caused pain, but wearing shoes & gel heel pads helped. It’s not a prob now.

    Recently, the sides of my feet next to the smallest toe have been very sore (one &/or both). There is not any ovbious reason for the pain- no bruise, callous… Looking online, the closest guess I have is that it might be a mild Taylor’s bunion. Perhaps related to the heel pain (or the fact that I hate to have bare feet on floors), I often stand on the outer edges of my feet (w/ knees locked) or sit w/ the outer edges touching the floor (rather than the soles of my feet). I don’t walk like that- it would be painful & not efficient (would roll my ankle). I don’t mean to stand that way, but it’s like hands on hips or slouching in a chair- a habit with bad posture! Anyone have similar probs or help?

    • ANSWER:
      So, when I was about 40, I guess, I finally broke down and saw a podiatrist. He had me change the way I wore shoes (I went up a size) and put me in orthotics (foot supports).

      Basically, no problems since then. My insurance covered it and the orthotics have lasted 10 years now.

      I also was hurting bad at the same time under the ball of the right foot and that has settled down as well.

      I suggest seeing a podiatrist.

  23. QUESTION:
    Know what could be causing my heel pain?
    I get sever pain in my heels after standing still at work for long periods of time. Walking and moving frequently keeps it from happening but the standing still kills me. The pain is in the back of my heel not the bottom where the weight is when standing. It hurts worse (shooting pain) if I even lightly squeeze the back of my heel. Now this is below the ankle area so I know it is not Achilles Tendinitis and is not Plantar Fasciaitis as it is isolated to the back of my heel not the bottom and nowhere near the arch of my foot where the Plantar Fascia is located. Any ideas of what could cause this is greatly appreciated!

    • ANSWER:
      Hello,

      First of all I am sorry that you have this soreness/pain which prevents you from working normally.

      It is difficult to say what is the exact condition you are suffering from, it could be anything from general soreness to a case of Haglund’s Deformity.

      In order to help you we need a proper diagnostic.
      Please answer these questions:

      1) Do you have high or low arches in your feet?
      2) Is there any redness or bruising visible?
      3) Do you have “extra” pain when you first get up in the morning and take a few steps?
      4) What kind of shoes do you usually wear?
      5) Did you start any sport activity lately?

      Here are a few things you can do right now:

      1) In general you should be completely resting your feet – try to take a couple days off and see if there is some improvement.

      2) Ice your heels at least 4 times a day, either by applying ice directly or by rolling a frozen bottle under your heel and arch when you sit down.

      3) Massage the area to speed up healing.

      4) Wear supportive shoes around the house as well.

      5) Avoid standing on hard surfaces, you can buy a rug or some sort of padding to put on the floor where you work.

      Again, if you can answer my questions I would be happy to assist you further, as well as recommend a shoe or product for your foot type.

      You can write to me directly if you prefer, my email is in my Yahoo profile or itaiw@yahoo.com

      Feel Better!

  24. QUESTION:
    what could be the bump causing my heel pain?
    I have a large lump under the skin of my heel, it is located just beside the heel towards the ankle. Not directly on the heel itself. It hurts with direct pressure and friction on the spot but doesn’t bother my calves. I think its pretty big and there isn’t any swelling just a huge bump. My doctor said acute achillies tendonitis, but then didn’t follow that up with any suggestions for what else to do. It hurts and I have to run every day and wear combat boots. This has been a problem since I got home from Iraq in September. Any suggestions as to what it could be and how to treat it at home since the doc is uncooperative? P.S. I dont have Plantar faciitis either. Thanx!

    • ANSWER:
      Hello,

      From your description it sounds like a case of “Haglund’s Deformity” or “Pump Bump”.

      It is not a “serious” condition in terms of the symptoms but it is uncomfortable and it can hurt you even more as you grow up, so the best option of course is to see a Podiatrist about this condition, usually to fully recover from Haglund’s there is a need for an operation, but in my book it should always be the last option.

      There are some things that are missing from your description that are important to give you a proper diagnosis.

      1) Do you have high or low arches in your feet?
      2) This is usually a hereditary condition, do you know if your parent’s/grandparents had this before?
      3) Is the bump located at the back of your heel (Close to the Achilles Tendon)?
      4) Do you have a similar bump forming in the other foot as well?
      5) Is it painful to the touch (rub it)?

      Like I said, I would first opt for a conservative treatment.

      1) Ice your heels at least 4 times a day for 20 minutes each time
      2) Do not wear any type of a closed shoe that puts pressure on your ankles or back of your heels
      3) Wear inserts in your shoes, or arch supports.
      4) Stretch your legs and feet before getting out of bed in the morning or after sitting down for a prolonged time.

      If you can answer the above then I might be able to help you further.

      You can write to me directly if you prefer my Email is in my profile.

      If all of the above fails then I would consult with a Podiatrist, then you might be referred to a plastic surgeon if they decide that an operation is needed.

      Take care and best of luck!

  25. QUESTION:
    Would a high arches contribute to ankle, knee and hip problems for a runner?
    I have high arches on both of my feet. However, when I run I only experience pain in my right ankle and occasionally in my knee and hip. Lately, it has only been the ankle. I do notice when I run, my right foot tends to land on the inside of my foot instead of square on the heel. (I run about 20-30 miles per week) Why would only my right foot does this if I have high arches on both my feet? Do you think there might be something else causing this ankle pain?

    • ANSWER:
      i have high arches, too. spend as much as it costs to get shoes with high arches. if your feet hurt, you whole body hurts.

  26. QUESTION:
    pain in heel following serious ankle injury 7 months ago?
    I fractured and dislocated both ankles coming off my horse in January. Both required surgery and then lots of rehab. Basically the question is this – when I’ve been on my feet for a while and then stop and rest, when I start walking again my heel gets really sore. As I walk is eases off and eventaully goes. I’ve mentioned this to my physio and consultant but am not due back for about 5 months now and no-one seems to know whats making them sore. It’s only one heel that gets sore and it’s on the leg that was the least severe fractures. I did the corner off the tibia and the fibula about 10cms up from the bottom as well as dislocating the joint. There wasn’t any injury on the heel bone. I landed on my feet on sand which caused my feet to go sideways.
    Any thoughts as to why they hurt and how to reduce it?
    I already have insoles that fully support and cushion my foot. They have helped a lot but I’m still getting quite a lot of pain.

    • ANSWER:
      Pain in the heel after periods of rest is the classic symptom of plantar fasciitis. You should visit a podiatrist for an examination. My suggestion is to always wear supportive shoes, no barefoot, no heels and no flip-flops. Try rubber soled athletic type shoes. You can also try anti-inflammatory medicine or stretching your foot before you stand up. A podiatrist can tape your foot into its neutral position with an pad under your heel. Also, cortisone injections help and the podiatrist can make you custom-made shoe inserts that support your foot and keep it in a better position.

      Edit: Insoles that cushion your foot won’t help. You need rigid custom-made foot orthotics. Also insoles won’t fix the problem. You need to have the condition treated.

  27. QUESTION:
    Why won’t my heel pain go away?
    I think I have plantar fasciitis — I do have flat/low arches and from what I’ve researched online it sounds like what could be causing me some pain. Normally it doesn’t bother me much — I do calf stretches, ice my heels and so on. However lately I’ve had a lot more rehearsals for dance (on a normal week without rehearsals, I dance around 12 hours per week).

    On Saturday I was running late for dance so I didn’t have much time to ice my heels/ankles like I normally do. I remember feeling pain in my left foot but figured it would go away, but it didn’t. I noticed it more yesterday and it’s still hurting today. Since I was away yesterday and my aunt and uncle didn’t have any ice I couldn’t do anything but as soon as I got home today I took some ibuprofen and iced it, but it’s still not gone…

    What else can I do to make it stop? I have a big performance coming up on June 12th and this week and next are going to be super stressful with a LOT of rehearsals…

    • ANSWER:

  28. QUESTION:
    please help, foot pain since March 2009?
    I am really getting discouraged in getting rid of a pain I have had in my ankle/heal area. Sorry for this long background I am about to give but it may help someone give me some ideals. I would greatly appreciate any help you can give me.

    I assume I got the pain from running, I ran about 3-4 miles a day back in March 2009. I also participated in a sprinting race in jeans (it was for a special school event). A day or two after that race I had horrid pain in the heel, especially in the morning. During the sprinting race I remember I was about to run into a runner in front of me so I had to slow rapidly and I kinda pushed into the ground with my foot on my tip toes (because I was in a dead sprint). I had no pain after the race, my legs only felt a bit weird. Maybe that had something to do with it?

    Anyway the bad pain continued for months, and was always worse in the morning. I completely stopped running after the pain started. When my semester ended in May I went to a doctor who told me it was probably tendinitis because they took xrays and did not notice anything out of the ordinary. I went to physical therapy for a few weeks but it didn’t do too much. Eventually after resting and resting it the pain is very minimal. I notice it wen I first walk in the morning and it kinda fades in an out. I am able to run but I do still fell the pain, but it does not increase during running.

    Only recently I have noticed my ankle/ heel with the pain cracks a lot. I can move my foot up and down and I feel/hear a popping like sound. Sometimes there is pain-sometimes not. But what really causes pain is pulling down on my foot. I put my hand on the top front part of my foot and lightly pull. there is quit a bit of pain with it. And just a few days ago I found that when the pain in really bad when I do that I can pop my ankle, (never have I done this before) and then when I pull on my foot the pain in the back of my heel/ ankle are has greatly decreased. It actually just happened to me when I was writing this, there is almost no pain now when I pull on my foot. Before cracking it there was a lot of pain. Is something getting pinched, do I have a joint coming out of place? Any thoughts would be appreciated.

    Thank you for taking the time and reading this.

    • ANSWER:
      It sounds like you could be experiencing one of a couple of things. I am a Pedorthist (feet specialist) and I deal with this type of issue frequently. While only a physician can give you a specific diagnosis, I can tell you that you could be experiencing plantar faciitis, achillies tendonitis, hair fracture or heel spur. (sorry for some of the spelling). I suggest that you visit www.360footcare.com. They have a group of Pedorthist who interacts with customers in helping them to find solutions. They have a great track record. They also have some great products for different feet and feet related problems. They are developing an interactive feature to their site (see contact page, youtube, twitter etc.) but until it is up and running you can email them at info@360footcare.com. They also have a blog on home page and a link “Find Your Problem” also on their home page.

  29. QUESTION:
    Please help, foot pain since March 2009?
    I am really getting discouraged in getting rid of a pain I have had in my ankle/heal area. Sorry for this long background I am about to give but it may help someone give me some ideals. I would greatly appreciate any help you can give me.

    I assume I got the pain from running, I ran about 3-4 miles a day back in March 2009. I also participated in a sprinting race in jeans (it was for a special school event). A day or two after that race I had horrid pain in the heel, especially in the morning. During the sprinting race I remember I was about to run into a runner in front of me so I had to slow rapidly and I kinda pushed into the ground with my foot on my tip toes (because I was in a dead sprint). I had no pain after the race, my legs only felt a bit weird. Maybe that had something to do with it?

    Anyway the bad pain continued for months, and was always worse in the morning. I completely stopped running after the pain started. When my semester ended in May I went to a doctor who told me it was probably tendinitis because they took xrays and did not notice anything out of the ordinary. I went to physical therapy for a few weeks but it didn’t do too much. Eventually after resting and resting it the pain is very minimal. I notice it wen I first walk in the morning and it kinda fades in an out. I am able to run but I do still fell the pain, but it does not increase during running.

    Only recently I have noticed my ankle/ heel with the pain cracks a lot. I can move my foot up and down and I feel/hear a popping like sound. Sometimes there is pain-sometimes not. But what really causes pain is pulling down on my foot. I put my hand on the top front part of my foot and lightly pull. there is quit a bit of pain with it. And just a few days ago I found that when the pain in really bad when I do that I can pop my ankle, (never have I done this before) and then when I pull on my foot the pain in the back of my heel/ ankle are has greatly decreased. It actually just happened to me when I was writing this, there is almost no pain now when I pull on my foot. Before cracking it there was a lot of pain. Is something getting pinched, do I have a joint coming out of place? Any thoughts would be appreciated.

    Thank you for taking the time and reading this.

    • ANSWER:
      you may have planter fasciitis which causes destruction of the heel and a lot of pain. the popping in and out of place is common for runners because air gets in between joints, causing that sound to occur. But if the bone in your ankle really hurts, you may want to first try adding more calcium to your diet(also helps with shin splints)and if this does not work, try seeing a doctor again if you didn’t already before, a pediatrist. hope you get better!

  30. QUESTION:
    I have been having heel pain for the past 4 days and its horrible to walk on ?
    I don’t know what causes it and have never had this before it hurts up the side underneath the ankle bone too. ahh help

    • ANSWER:

  31. QUESTION:
    I have been having pain in my ankle whenever i walk. It especially hurts when i wear shoes with the smallest ?
    raised heel. The pain is at the back of my ankle and increases as i do plantar flexion. I have also noticed that when the pain starts i apply pressure with my thumb at the back of my ankle and the pain subsides. What could be causing this? Do i need to go see a doctor or is there a home remedy that i can do to make the pain stop. I am down to wearing only one type of shoes. They have to be completely flat. I also notice that if i try to wear anything with even a small heel my foot buckles in, while my other foot doesn’t. If you have any suggestions i will appreciate it.

    • ANSWER:

  32. QUESTION:
    Is my ankle sprained or is it something else?
    I was playing in a soccer game yesterday when another player from the opposing team tripped me. I fell down funny and the other player landed on my leg twisting my ankle. I can put full weight on my foot but when i left it up to take a step there is and intense pain. It is the motion of lifting up the heel that causes the pain. What is this condition, A sprain or something else?

    • ANSWER:
      If it hurts, you probably need to get checked by a doctor. The doctor can tell you what it is called. It’s hard to tell online.

  33. QUESTION:
    Ankle pain when jogging, what is it? How can I fix it?
    Okay so I’ve been running the last few weeks and I am having major ankle pain. Mind you I have a high tolerance for pain. So I start the jogging and I’m okay at first, a little stiff but I work through it. Then (cause I really do suck at jogging) I slow down to a brisk walk while I catch my breath. When I try to jog again there is pain in my left ankle. It’s like between the heel and the ankle. I also feel like I have NO flexibility in that foot. I can tough it out and run for a bit on it, but then I have to stop and walk again. It got to the point that I had to walk the last mile home today.

    My question is, am I not stretching there correctly? I am flat footed so I don’t know if that has anything to do with it. I do have decent shoes and nice insoles to reduce heel strike. But it’s not helping at all.

    • ANSWER:
      You might have tendinitis, a way to get rid of it is you grab a hand towel and put it around your arch(or where your arch is supposed to be) and gently tug it towards your body.

  34. QUESTION:
    What could be causing arch pain? Is it plantar fasciitis?
    It started gradually in the right foot on the inside of the arch (more towards the heel, but definitely still the arch). It was first a dull pain when I was driving. Now it wakes me up at night because it hurts so bad, or I’ll get a shooting pain during the day. I’m active, 28, not overweight, female, and a teacher, so I am on my feet a bit. I never wear heels to work. When I work out, I normally use the arc trainer, which is almost no impact. The pain is starting to creep up the side/front of my ankle. I originally researched and thought it was plantar fasciitis, but I’ve been reading more about that condition causing heel pain, not arch pain. I made an appointment with a podiatrist, but I’m just curious if anyone else has experienced this. It’s starting to interfere with my life.

    • ANSWER:
      It sounds like a tendon problem, if its hurting during driving. Try a heat spray or a heat pack on it at night when you chill out after work. The heat allows more blood to the area, more blood lets the injury heal. If you strain a tendon or ligiment it will never get better if you keep reinjuring the area.

      Also try streaches for the foot. Sat up right extend the leg out in frount of you and push the toes forward and back. Do this 10 times, then pull your right onto your left knee (as crossing your legs like a guy) and with your hand move the foot around in a clockwise motion for 5 turns and then 5 anticlockwise.

      If you feel happy with those try this; find a step and place you arch on step with your heels off the back of the step and your toes pointing into the step. Drop your weight down, which will push your toes up and then push up. This is a gym exercise call calf raises but you are looking for the slow controled movement not a strenght activity.

      Hope this helps,

      Tom

  35. QUESTION:
    my heel still hurts and i still don’t know why?
    hi.

    i posted a question a couple weeks ago about my heel and i got one response. (thank you for the the response by the way, whoever you are) i just started to go to the gym again after not exercising at all for a while. but my left heel started hurting really bad after i was running on the treadmill for only 10 minutes. i didn’t fall or trip or anything like that. and it doesn’t hurt in the morning. i just rest everytime it hurts and gets better the next day. but if i get on the treadmill again, it starts hurting again. so i have to walk on my tiptoes, but that’s only for my left foot. what caused this?

    i read quite a few other posts about people’s heels hurting for no obvious reason. alot of them pointed to the calf muscle being the problem. and the response that i got also said that the calf muscle was too tight and it was causing pain to my heel/tendon/ankle. so i started doing all kinds of stretching of my calf before and after the workout but it still hurts whenever i run on the treadmill for even only 20 minutes. so i’m starting to doubt that the calf muscle is the problem. could there be any other explanations for the pain?

    and please don’t give unhelpful answers like “go to the hospital” “ask a doctor” etc…
    i have insurance. but for reasons that i do not feel like giving a tedious explanation, i can’t go to hospital or see a doctor.
    please help me out.
    thanks.

    • ANSWER:

  36. QUESTION:
    Anyone having pain in their feet and ankles?
    I’ve had progressive pain in first the right foot and ankle and now have pain in both feet and ankles. I did a web search and FOUND the answer to my pain. The pain was in my ankles and heels. I bought pain creams, magnet treatments, many many shoes, pain tablets, insoles… I searched out “arch” pain and causes and that’s it!!! I bought those walk fit insoles and never used them till tonight…I wrapped them on my feet with ace bandages and socks and wore them and the pain is slowly leaving!!! What relief I don’t have to crawl to the bathroom anymore. Anyone know of some good inexpensive arch support shoes???

    • ANSWER:
      Go to a podiatrist and get orthodics that fit your particular foot problem. I have worn orthodics for thirty years and they have ended my pain.

  37. QUESTION:
    I have a problem with my ankle?
    Well i’m almost 14 and I run cross country and ride horses. In March, I fell of my horse and hit my ankle wrong. I didn’t think much of it until track season came around and I couldn’t run without it hurting. I went to the doctor and she said it’s probably sprained and that I should go see a sports doctor. Well its been 3 months and I started cross country conditioning. My mom REFUSES to take me to a sports doctor because she said it’s fine and it’ll just get better. For the past few weeks, its been nothing but better or fine. Its gotten worse! Something that would be easy for me to run is now made really hard because my ankle causes me so much pain! I have a brace for it but its gotten to the point where the brace does nothing for me. It hurts in the achilles tendon, on the front of my ankle, up about 5 inches on the left side, the middle of the top of my foot and right where my toes connect to my foot (on the top of my foot).

    When I ride my horse and squeeze his sides with my heel, my ankle will pop several times then start hurting. Often when i’m running or riding, it’ll burn really bad while aching. What in the world should I do????

    • ANSWER:
      Its probably smart to get an x-ray one. There could be a hairline fracture going on in there. Especially if its getting worse.

  38. QUESTION:
    Achilles and ankle pain, HELP!?
    I have been suffering from achilles tendonitis since March, and I took 3 months off over summer (from playing basketball). There is no doubt the pain is better but still not close to 100%, however the most pain i feel is down from my ankle bone, it seems to be diagonal from my ankle bone towards the back of the heel and achilles area! I am sure, from google images, that its the retinaculum (which i believe is facias that is some part of the ankle/achilles makeup!

    Anyway, I feel pain in one specific point, maybe about the side of a quarter coin, or like an inch radius (definitly no bigger). The pain is WORST when i stretch (push the wall with the knee bent), to stretch the solius, the pain sets in after about 5 seconds of stretching, and really burns…

    I am sure the achilles pain is almost away but with this ‘retinaculum’ pain right beside it, its hard to tell what is what because it seems to leak into the achilles.

    Extra important info – i have flat feet and relatively new insoles, really holding up my arch, but the pain was there before the insoles. I pronate inwards from the flat feet which caused the initial achilles problems. I have been doing pool workouts, lots of ice, stretching, and heel raises to build it up which I feel are working really well for the achilles, but the ankle pain is still bad!
    Finally, I have had no ankle injuries in this ankle in the last year.

    PLEASE HELP :D bball preseason starts in 3 weeks, I can now gently exercises pain free but im worried because when i stretch it, it hurts, and to touch it feels like when you rub over uneven and wobbly tissue!

    • ANSWER:
      Keep doing gentle stretching exercises & icing. It may also help to keep the blankets up off your feet while you’re sleeping. The pressure of even lightweight bed covers on your feet all night is too much for some people with foot & ankle pain. You’ll be surprised how much better your feet feel when they have room to move at night. Check out the website below for information about a simple device that raises bed covers at the foot of the bed. Good luck in the preseason!

  39. QUESTION:
    Pain in heel 5 weeks after surgery?
    I had surgery to fix my ankle 5 weeks ago. They put a screw in to hold my ankle together til it all heals. But I am in a ton of pain where the screw got put it. I can’t tell if its infected cause its my heel. I know I am prone to infection being a diabetic. what should i do.
    i plan on calling first thing in the morning i just need an idea to dull the pain

    • ANSWER:
      Go back and see your doctor! Not being able to see your foot, and not being involved with your surgery, these are not questions we can answer properly. You need to see your doctor. Call your doctor’s office tomorrow and tell them what is going on.

  40. QUESTION:
    severe sharp ankle pain?
    okay well today i woke with pain in my ankle or im not sure if is still my ankle but its the bone right on top of the heel.. like its the back of my ankle i guess..

    its a sharp pain. i can take it and i could walk/limp but it hurts. i was wondering what could of been the cause bacause i dont remeber hurting it or spraining it… also so cures or remedy for the pain too because it hurts alot
    also its swollen

    • ANSWER:
      Wrap it up and go see a dr. Its better to get it checked since it supports ur full body weight everyday.

  41. QUESTION:
    my ankle is really sore and feels like it needs to be popped. what can i do to get rid of the pain?
    two days ago i felt my ankle as if it was wanting to pop. i tried to pop it every way i couldnt but it didnt do anything yesterday the pain got worse was still able to walk on it just sore when i stood on it long. i woke up this morning and i can barely walk its a pain all around my ankle even the tendon above my heel hurts. i didnt step wrong or twist or anything. it just started hurting. ice hasnt helped or anything. but if i walk with a shoe on it its not bad. i dont know what to do becuz it hurt enough just me getting from the couch to here let alone if i have to go to a doctor. whats causing this problem? can anyone give me advice? please

    • ANSWER:
      First off, I urge everyone to report that Jessica person. Her link goes directly to a porn site.

      It sounds to be like you did twist your ankle and not know it. Its very easily done. I know because I am about to have surgery on both of my ankles. Call a foot doctor for an appointment. He will tell you exactly what is going on and exactly what the best course of action is. Good luck.

  42. QUESTION:
    Help. Sharp pain in my heel?
    My ankle popped earlier when I was getting out of the car. Now when I point my toes “up”, not away from me, I have a sharp pain in my heel. What is causing this?

    • ANSWER:
      That sounds like your tendon on Achilles Tendon at work. It has shortened up some, as tendons will do and in doing so is causing the pulling in your heel. That is happening because the place where there is the least amount of resistance is going to be pulled on and for that tendon it’s the inside of your foot where it has attachments. Here is how to release that tendon:
      Achilles tendon:
      With that foot in your lap, take both your hands and place them on the back of the tendon about one inch apart at ankle level. Press the tendon hard between your fingers and thumbs and hold that pressure there. Relax, take a deep breath and exhale and don’t tense up any part of your body. After 30 seconds slowly raise the front of your foot as far as it will go. Then remove the pressure but hold your foot there for one minute longer.

  43. QUESTION:
    i havea a Seasamoid injury?
    what kind of treatment can you do for seasmoid fracture/injury? at home beside shoe inserts. Cant afford 250+ bucks for inserts.

    how long does it take to heal?

    would this type injury cause pain in ankle, heel, calves.. been to severle dr. and this one finally told me it was seasamoid after lookin at xrays been dealing with this since march.

    • ANSWER:
      Dancer pads. It’s a certain shaped pad for the bottom of the foot that has a little cutout area for the sesamoids. I used them when I was dealing with this same injury. You can find them to order if you do a search. And be careful of your footwear. Stick to supportive tennis shoes and flat dress shoes, and put the dancer pads in them.

      The time it takes to heal depends on how well you treat it. I was dumb and stubborn and kept going back to my high-impact physical activities before my feet were ready and I kept doing it over again. And now it’s been almost three years since the original fracture and I’m pretty much going to have chronic sesamoiditis for the rest of my life because of it. So don’t be like me; take things slowly.

  44. QUESTION:
    What is the pain in my heel?
    It normally comes on in the evening or when I have been to work. I sit down for a few minutes, get back up and there is a strong pain in both my ankles but mainly the left. It started to hurt whilst I was at work as well. It’s really starting to annoy me now because I feel like an old woman :-( If I press the back of my ankle it hurts and when I stand my heel hurts. It’s causing me to limp when I try to walk.

    I have low arches, pain mostly at the back of the heel but also comes from the bottom when I stand, there’s no redness or bruising, and more pain in the morning when I just get up, I wear safety shoes at work and mostly pumps/flats elsewhere, I started the gym at the beginning of the year and I am a chef so always stand at work.

    • ANSWER:
      Your problem stems from the arches, but there is a component in the pelvis, spine and neck. If you are not “in balance” then you need to compensate and that part hurts. You need to see someone who can help you find a better way to stand, walk and sit. I suggest you find a Feldenkrais Practitioner in your area and see what you can learn from them. If you live near San Rafael then I suggest Anat Baniel, otherwise google it and find someone near you. If you cannot find one or cannot afford it, you can do lessons that are called awareness through movement. They teach you to get back your flexibility, agility and mobility. You can download free MP3 lessons from openatm.org and try them at home. Remember to do the movements very slowly and small. Hope this helps.

  45. QUESTION:
    Sprained ankle Just did it yesturday Please help in mad pain?
    Okay well I was skateboarding yesturday and my fellow skate team members failed to tell me that the rail wasnt waxed so i hit the rail and stuck and fell foward i did the same thing last year and had fractured my ankles it healed fine and everything went threw the whole rehab for it…. well the unfortuate thing is i did the same trick and i severly sprained my ankle i think its all swollen up and i cant walk on it i can only move my big toe the other toes refuse to move lol….. Can anyone help me out on how to stop this pain what i can take to stop swellin besides iceing im already doin that… im currently on Subaxone so i do not want to have to kill my liver lol…. Any Non narcotics? and Any other ways of stoppin the pain i culdnt even sleep last night cause i couldnt find a position to sleep without it hurting…. The pain is on the Right Ankle, Left Top Side where its blown up like a balloon, and i cant move those 3 toes what so ever…. and the other pain is on the right side like 4 inches from the heel the pain is going up my legg a little bit and i just need it to stop lol Please help and thanks… Im just hopeing i didnt refracture it…. i mean i would know if i did or not by tomrrow
    See the thing is is i cant walk on it and i just did it yesturday if its the same as today and yesturday then yeah imma go to the hospital im thinking possibly its fractured again i hope not im a damn good skateboarder and i dont want one injury to cost my sport to go bye bye i would be damn bored lol but ill take yalls thoughts in and see whats what thanks! anymore ideas let me know!

    • ANSWER:
      I’m thinking that you did worse than another fracture. It sounds like torn ligaments. You might be looking at surgery, followed by 6-8 MONTHS of rehab.

      And the longer you wait to see a doctor, the longer the rehab (and the pain) will last.

  46. QUESTION:
    horrible heel pain when i woke up?!?
    monday morning high school volleyball practice started and so far we have had 4 practices. we stretch before and after practice and i was feeling great until this morning i woke up with a terrible pain in my right heel. it hurts constantly even when sitting and no pressure is on it and even worse when walking im not sure how ill make it at practice that starts in 2 hours. anyone have any idea what is causing this and what i can do to lessen the pain. oh and i am planning on practicing unless the pain is unbearable but should i have my coach tape my ankle or anything like that?!

    thanks so much!! :)

    • ANSWER:
      Hello,

      From your description it sounds like you hurt your achilles tendon. It can also be pain due to strain that will go away in a day or two of resting your foot.

      In order to understand your condition better and to give you a better diagnosis please answer these questions:

      1) Is it sensitive to the touch?
      2) Is there any redness or swelling visible?
      3) Do you have high or low arches in your feet?
      4) What kind of shoes did you wear in the activity?
      5) Where exactly is the pain located?

      Here are some suggestions for things you should do right now.

      * Ice your heel at least 4 times a day.

      * Try to avoid any physical activity that will strain your foot – This means skipping a few practice sessions.

      * Rest your foot and minimize walking

      * Wear an elastic bandage on your ankle – Even though it could be your heel that hurts, the ace bandage will limit movement which should stabilize the heel as well.

      Again, if you can answer my questions above I will be able to help you further.

      You can write to me directly if you prefer, my email is in my profile.

      Good luck and feel better!

  47. QUESTION:
    ouch…heel pain….help!?
    monday morning high school volleyball practice started and so far we have had 4 practices. we stretch before and after practice and i was feeling great until this morning i woke up with a terrible pain in my right heel. it hurts constantly even when sitting and no pressure is on it and even worse when walking im not sure how ill make it at practice that starts in 2 hours. anyone have any idea what is causing this and what i can do to lessen the pain. oh and i am planning on practicing unless the pain is unbearable but should i have my coach tape my ankle or anything like that?!

    thanks so much!! :)

    • ANSWER:
      Hello,

      From your description it sounds like you hurt your achilles tendon. It can also be pain due to strain that will go away in a day or two of resting your foot.

      In order to understand your condition better and to give you a better diagnosis please answer these questions:

      1) Is it sensitive to the touch?
      2) Is there any redness or swelling visible?
      3) Do you have high or low arches in your feet?
      4) What kind of shoes did you wear in the activity?
      5) Where exactly is the pain located?

      Here are some suggestions for things you should do right now.

      * Ice your heel at least 4 times a day.

      * Try to avoid any physical activity that will strain your foot – This means skipping a few practice sessions.

      * Rest your foot and minimize walking

      * Wear an elastic bandage on your ankle – Even though it could be your heel that hurts, the ace bandage will limit movement which should stabilize the heel as well.

      Again, if you can answer my questions above I will be able to help you further.

      You can write to me directly if you prefer, my email is in my profile.

      Good luck and feel better!

  48. QUESTION:
    can a broken ankle after healed cause you to not be able to wear high heels?
    I broke my ankle about 3 months ago and was told i was fully healed about a month ago. But i still experience pain from walking time to time and still cannot wear high heels because my ankle is not strong enough and i experience a sharp pain every time i try to wear them. could my ankle have healed wrong and caused this or what?

    • ANSWER:
      You need to talk to your doctor and / or physio.

      It may simply be that you don’t have the flexibility in your ankle and will need to build it back up through exercise.

      Talk with the medicos and get their input, exercise and build strength in the ankle and leg.

      Make sure you start in low heels when you start wearing heels again and ensure you have good ankle support – courts and even ankle straps.

  49. QUESTION:
    Ankle pain without any injury?
    Right ankle has been aching and slightly swollen at times, but was not injured and does not ache all the time. Also, some ache behind my right knee at times (almost feels like the tendon?). Not sure what is causing this, but appears to aggravate it more when I wear higher heeled shoes, and on occasion when not wearing heals. Possible causes?

    • ANSWER:
      A possible cause is the strain placed upon the muscles in your legs when you wear high heels.

  50. QUESTION:
    Severe Feet, Ankle, Calves and Knee pain after work. Ouch help!?
    Hey,

    So I have my first part time job working as a catering assistant which consists of a lot of cleaning, walking around, serving, carrying trays etc etc. The basic student job.
    Well, after my first day of work i realized dolly shoes, looking smart and everything is not worth the pain it caused, nearly throwing them out the window when i got in after the 8 hour shift – so on my second day I wore my black trainers – from asda, the student budget isn’t great, suprisingly they were better then the dolly shoes that rubbed my little toes on either end, but i am still in the same pain in different ways.
    My feet ( a given) are blistered, my arche of my foot is in need of a very good massage and my heels of my feet are in a lot of pain. Not only that but my ankles and lower legs are feeling worn out, cramped and sore with the added feeling of weak knees.
    I am currently laying in bed after elevating them and giving myself a massage but they hurt so much and i can’t see myself getting out of bed ever!

    Is there anything I can do to stop all the pain? and tips for the future. Please :( I love the job but my feet are killing me.

    Thanks x

    • ANSWER:
      Hello,

      First of all I am sorry that you have this soreness/pain which prevents you from working normally.

      I would prefer to tackle this issue not just by recommending a product, but to try and know the source of the pain in order to provide the best product for you.

      In order to achieve that we need a proper diagnostic.
      Please answer these questions:

      1) Do you have high or low arches in your feet?
      2) Is there any redness or bruising visible?
      3) What is the most painful area in your foot?
      4) Do you have “extra” pain when you first get up in the morning and take a few steps?
      5) What kind of shoes do you usually wear (when not working)?
      6) Did you start any sport activity lately?

      Here are a few things you can do right now:

      1) In general you should be completely resting your feet – try to take a couple days off and see if there is some improvement.

      2) Ice your feet at least 4 times a day, either by applying ice directly or by rolling a frozen bottle under your heel and arch when you sit down.

      3) Massage your feet to speed up healing.

      4) Wear supportive shoes around the house as well.

      5) Avoid standing on hard surfaces, you can buy a rug or some sort of padding to put on the floor where you work.

      Again, if you can answer my questions I would be happy to assist you further, as well as recommend a shoe or product for your foot type.

      You can write to me directly if you prefer, my email is in my Yahoo profile or itaiw@yahoo.com

      Feel Better!