Heel pain is a common problem in this country, but we have very effective treatment methods to help you find relief.

Want to hear a scary statistic from the American Academy of Orthopaedic Surgeons? Each year, about 2 million people seek help for sharp, stabbing arch and heel pain. Sometimes, their discomfort is so bad it even feels like the pain is burning. And, in almost all these cases, there is one common diagnosis: plantar fasciitis.

This is a condition that impacts your plantar fascia. (That's the band of tissue which connects your heel to your toes. It runs across the bottom of your foot and supports your arch.) When the band becomes strained or inflamed, usually from repetitive stress, you'll notice the pain.)

Frequently, that pain is bad. In fact, research in the Journal of Pain tells us how bad it gets. About 70 percent of plantar fasciitis patients present with moderate to severe pain. Of those, 61 percent feel the pain every day. And 54 percent find that their pain keeps them from completing tasks at home and on the job.  

Ball of Foot Pain: Adding to the Problem

When you've already got heel pain, your foot woes may get worse. Especially if you're overworking your body, you may also develop pain in the ball of your foot. (This can also be an overuse injury. It's often due to the pressure of ill-fitted shoes. Or upping your exercise routine too quickly.)

Why is that the case? Wearing the wrong shoes or working out too hard puts pressure on the balls of your feet. Then, if you have other issues, like heel pain or high arches, it all gets worse. Suddenly, you're also dealing with chronic ball of foot pain.

Pain in the Ball of the Foot: What are the Causes?

In my podiatrist circles, we call this problem metatarsalgia. Like the heel pain we just discussed, it's linked to inflammation. Only, in this case, your metatarsus shows signs of inflammation. 

Again, running or other repetitive motions can trigger this inflammation. (Activties that involve lots of jumping, like HIIT workouts, can also lead to problems.)

You'll know it's metatarsalgia if you notice swelling or bruising on the ball of your foot. It's also likely that putting weight on that area will hurt a lot.

Now, these symptoms may also appear when you wear the wrong shoes. Because tight footwear can leave the balls of your foot swollen and tender. A Morton's neuroma can also cause pain in your forefoot, although the problem will be centered between your toes.

Of course, each condition triggers subtle differences in symptoms. But it's often hard to pinpoint your pain focus on your own. So it's important to see me right away, for a comprehensive exam and accurate diagnosis.


Why is this step so important? Thankfully, heel pain and ball of foot pain are often treatable. And with minimally invasive interventions, too.

But here's the key to easy, effective pain relief. You have to get to your podiatrist’s office when the pain first starts to appear. That’s because these conditions begin with mild pain. But that discomfort gets progressively worse if left untreated. So, since we don’t want that to happen, let’s take a look at how I treat your heel and foot pain in my Houston podiatry practice.

Treating Heel Pain and Ball of Foot Pain at Home and in the Podiatrist's Office 

There are plenty of in-office treatments I can provide to alleviate your heel pain. Or pain in the ball of your foot. These options include orthotic use, padding and strapping your foot. We can also get you into a night splint, or prescribe medication to relieve your inflammation. The great news is that, as I suggested, these options are all non-invasive. And highly effective. 

Do you want even better news? Here are four things you can try at home, between visits, to help relieve your heel pain or ball of foot pain between office visits.

1) Quadruped Stretch: 

Get down on all fours, fanning your toes out flat on the floor. Gently lean back and sit on your heels until you feel the stretch between your heel and the balls of your feet. Hold 30 seconds and release. Repeat 3 times.

2) Foot Massage: 

Massage the bottoms of your feet. Start by pushing down the center of the foot from heel to toes. Then, using circular motions, apply more pressure where you feel the most knots to help relieve tension and improve blood flow to the area. Spend a few minutes on each foot.

3) Isolated Calf Raises: 

Stand with your left leg forward and your right leg behind you at a distance where your right heel is on the ground and your foot is flat. Lift up onto the ball of your right foot, stretching your foot and calf. Return your foot to the ground. Repeat 10-15 times, switch sides, aiming to complete three sets on each side of the body.

4) Daily Ice Rolls:

Stick a full water bottle in your freezer until it is nice and hard. Every night, take it out and roll your foot back and forth over the bottle, for 10 minutes. Daily Aleve or other over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) may also help reduce the pain and inflammation associated with plantar fasciitis. 

5. Self Massage:

If tight tendons or hard workouts left you with heel pain, or pain in the ball of your foot, this indulgent option is a great choice. Grab a foot massager (or your own hands) and use gentle pressure to release tension from your feet. Once you're done, you can even try giving yourself an indulgent home pedicure!

Now, if you've tried these at-home treatment options and your heel or heels still hurt, I hope you know what to do. But in case you don't, I'll spell it out one more time. Untreated heel pain will not just go away: it will get progressively worse, often to the point it becomes debilitating. So, if you're dealing with plantar fasciitis and home treatments just aren't doing enough to resolve your pain, go see Houston podiatrist Dr. Andrew Schneider as soon as possible

Dr. Andrew Schneider
Connect with me
A podiatrist and foot surgeon in Houston, TX.