Walking can be good for heel pain as long as it doesn't directly worsen the pain. For some, walking is beneficial as part of their recovery process. However, it's crucial to listen to your body and take precautions.
Understanding the Impact of Walking on Heel Pain
The effect of walking on heel pain largely depends on the cause and severity of the pain. For example:
- Plantar Fasciitis: A common cause of heel pain, plantar fasciitis, may initially feel worse with walking, especially first thing in the morning. However, gentle walking after stretching may help to improve blood flow and reduce stiffness. Too much walking, however, can exacerbate the inflammation.
- Heel Spurs: Heel spurs themselves are often painless, but the underlying conditions causing them (like plantar fasciitis) can be aggravated by excessive walking.
- Achilles Tendinitis: Walking can put stress on the Achilles tendon, potentially worsening the pain if you have Achilles tendinitis.
- Stress Fracture: Walking on a stress fracture in the heel can significantly worsen the injury and delay healing.
Guidelines for Walking with Heel Pain
If you choose to walk with heel pain, consider these guidelines:
- Listen to Your Body: If walking increases your pain, stop and rest. Don't push through the pain.
- Proper Footwear: Wear supportive shoes with good arch support. Avoid flat shoes or walking barefoot. Orthotics or shoe inserts can also be helpful.
- Stretching: Before and after walking, gently stretch your plantar fascia, calf muscles, and Achilles tendon.
- Ice: Apply ice to the heel for 15-20 minutes after walking to reduce inflammation.
- Start Slowly: Gradually increase the duration and intensity of your walks.
- Consider Alternative Exercises: If walking consistently causes pain, consider low-impact exercises like swimming or cycling until your heel pain improves.
- Consult a Professional: If your heel pain persists or worsens, consult a podiatrist or physical therapist for a proper diagnosis and treatment plan. They can recommend specific exercises and therapies to help alleviate your pain.
When Walking Might Be Helpful
In some cases, walking, if done correctly, can be part of a treatment plan:
- Improved Circulation: Walking can increase blood flow to the plantar fascia, promoting healing.
- Flexibility: Gentle walking combined with stretching can improve the flexibility of the foot and ankle.
- Weight Management: Maintaining a healthy weight can reduce stress on the heel.
Summary
Whether walking is good for heel pain depends on the individual and the underlying cause of the pain. If walking is causing or worsening your heel pain, it's best to avoid it and consult a healthcare professional. When done cautiously, with proper support, stretching, and icing, and as long as it isn't causing increased pain, walking may be acceptable.
