The most likely reason your heel hurts when you stretch your foot is due to plantar fasciitis, an inflammation of the plantar fascia.
Understanding Plantar Fasciitis and Heel Pain
Plantar fasciitis is a common condition affecting the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When this tissue becomes inflamed, it can cause significant pain, especially in the heel.
What Happens When You Stretch Your Foot?
Stretching your foot, particularly by pulling your toes towards your shin (dorsiflexion), puts tension on the plantar fascia. If the plantar fascia is already inflamed due to plantar fasciitis, this stretching can exacerbate the pain.
Key Symptoms of Plantar Fasciitis
- Heel pain that is worse in the morning: The pain is often most intense when you take your first steps after waking up or after a period of rest.
- Pain that decreases with activity: The pain might lessen slightly as you move around, but it can return after prolonged standing or exercise.
- Pain after exercise, not during: The pain can worsen after activity rather than during.
- Pain when stretching your foot: As described above.
Other Potential Causes
While plantar fasciitis is the most common culprit, other conditions could also be responsible for heel pain when stretching your foot. These include:
- Achilles Tendonitis: Inflammation of the Achilles tendon can sometimes refer pain to the heel.
- Heel Spurs: Bone spurs on the heel bone can irritate the surrounding tissues.
- Stress Fracture: A small crack in the heel bone can cause pain that worsens with stretching.
- Tarsal Tunnel Syndrome: Compression of the tibial nerve in the ankle can cause pain in the heel.
What You Should Do
If you're experiencing persistent heel pain, especially when stretching your foot, it's essential to consult a healthcare professional.
When to See a Doctor
- If the pain doesn't improve with rest and home treatment.
- If the pain is severe and interferes with your daily activities.
- If you have numbness or tingling in your foot.
Home Treatments
Before seeing a doctor, you can try these at-home remedies:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice packs to the heel for 15-20 minutes several times a day.
- Stretching: Gentle stretching exercises for the plantar fascia and calf muscles can help.
- Over-the-counter pain relievers: Ibuprofen or naproxen can help reduce pain and inflammation.
- Supportive shoes: Wear shoes with good arch support.
While these home treatments can provide relief, they may not resolve the problem completely. A doctor can provide a diagnosis and develop a tailored treatment plan.
