Hindfoot Ailments & Treatments

hind foot pain

Hind foot (Ankle & Heel) Pain

Plantar Fasciitis

Plantar fasciitis is the most frequently encountered cause of heel pain, according to Dr. Stephen M. Pribut, DPM. Plantar fascia is the fibrous tissue that connects the heel bone to the bottom of the toes, providing support throughout the bottom of your foot. The weakest point is where the plantar fascia attaches to the heel bone. Excessive pressure on this area may cause pain to shoot down into your toes. Also abnormal motion of the foot caused by overpronation frequently leads to Plantar fasciitis. Pain usually occurs during the first few steps after sitting or resting and usually subsides. However, prolonged standing, walking, or running can inflame the fibrous tissue.

Posterior Heel Spurs

A heel spur (calcification of the Achilles tendon) causes pain to the back of the heel bone or up the tendon of the heel. Essentially, this hook of bone leads to inflammation, pain and swelling. Pressure from shoes and activity can sometimes make the symptom worse. Treatment usually includes physical therapy, anti-inflammatory medication, stretching, and wearing open- backed shoes such as clogs or sandals. *18

Achilles tendonitis

Inflammation of the Achilles tendon usually starts with stiffness in the back of your heel or ankle, and pain can shoot up your leg when pulling your toes forward. Stretching the tendon gently and wearing more supportive shoes and arch supports can help eliminate the pain.

spiky painful shoes

Seriously consider the styles of your shoes

Now that you are aware of some of the foot conditions that are associated with certain types of foot pain, you should consult with your medical physician or professional for additional treatment options. In the meantime, the most common advice is to wear proper- fitting shoes with appropriate support, stretch and exercise your feet, and lessen the impact on your feet by keeping your body weight down.

woman soaking feet

Treat your Feet with Home Remedies for Foot Pain

Vinegar: Alternate between a hot & cold water mixed with vinegar ‘towel wrap’ – five minutes each, three times.

Epsom salt: Soak your feet for at least fifteen minutes in a warm bath filled with Epsom salt.

Sage: Rub a couple of sage leaves and boil in 2/3 cup of apple cider vinegar. Soak a cloth in it apply to your feet.

Water: Good ole’ H2O – Dip your feet in hot water for two minutes; dip in cold water for fifteen seconds. Alternate for up to fifteen minutes.

Food: Reduce bloating or foot swelling with foods that help keep fluid levels balanced: bananas, coffee, tea, poultry, fresh fish, and yogurt.*19


Slight elevation of the heel by wearing heel cups or heel wedges in your shoes helps elevate your hind foot, reducing pressure on the plantar fascia. Also, rest, anti-inflammatory medicine and aggressive stretching exercises  are often recommended.*17  Night splints that hold the foot at a 90° angle, stretching the calf muscle and plantar fascia are essential in treating severe cases of Plantar Fasciitis. Also Cortisone injections, physical therapy, and custom orthotics can help relieve pain.