Heel Bursitis - Causes and Treatment
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- Опубликовано: 22 ноя 2020
- Retrocalcaneal bursitis or heel bursitis is commonly associated with insertional tendinopathy but can also occur on its own. In this video, sports physio Maryke explains what can cause the bursa to become irritated and painful, what treatments work for retrocalcaneal bursitis, as well as what exercises you should avoid.
👉 I find that these adjustable heel wedges (use them in both shoes) can help to reduce the pressure on your inflamed bursa: geni.us/lA7G
🌟Need more help with your injury? You’re welcome to consult one of the team at TMA online via video call for an assessment of your Achilles injury and a tailored treatment plan: www.treatmyachilles.com
👉 Read Maryke's article about heel bursitis: www.treatmyachilles.com/post/...
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Reference:
Tu, P. (2018). "Heel pain: diagnosis and management." American Family Physician 97(2):86-93
![Retrocalcaneal Heel Bursitis [Pain in the back of the Heel TREATMENT!]](http://i.ytimg.com/vi/U1VFnNMKPtg/mqdefault.jpg)
👉 I find that these adjustable heel wedges (use them in both shoes) can help to reduce the pressure on your inflamed bursa: geni.us/lA7G
If you buy anything via this link, we may get a small commission at no extra cost to you.
I have Achilles almost every day, and have had for a few yrs now. It started about 3or so yrs ago in my left heel first. About a yrs or so later, it started in my right heel, which now is the worst of the two! If I bang or hit them, I am in extreme pain. I am always stretching my heels out to try and keep them loose, if I sit too long with my tendons retracted, when I get up, I cant walk hardly at all and I am limping for some time.....I find I dont have full stepping motion with my right foot at all. I can have my feet up at home on the couch and out of the blue I will get a sharp stabbing pain in my right heel, with a burning feeling.....so Im not sure if I have what you are describing here or not.....can you help me with things to do?? Its very debilitating. I cant even go on walks with my wife, Im only 57
Did you end up getting some answers on your situation? I have something similar. But the more I walk, the better it feels and when I'm resting it seems to hurt more - especially right when I get up after resting - just on left foot.
Finally, someone who knows what they're talking about. my podiatrist told me to do calf stretches and that made it worse. I have a boot. Also got prp shots. Nothing's worked, but I can walk fine in heels
OMG, I can’t believe the relief. I took your advice and wore heals for about 8 hours and it’s amazing how the pain is now at a level 1 from a 10. At first I could barely walk without holding on to something and limping. The pain was so bad when I walked. My pain was severe at a level 10 when walking. I did what you said, I put the heels on an immediately I noticed I wasn’t limping and had no pain when walking. After several hours I removed the heels and was able to walk with minimal discomfort, no limping. Thank you so much.
What type of heels did you wore if can share?
Holy cow! I did not know there was a bursa sac here. That explains my pain. I thought it was Achilles Tendonitis. Thank you.
Same here
Same
me too,i thought it was achilles so i stretch it but the more i do that the painful it gets,to the point i walk in pain,so i tried wedge heels and it helps,still has pain,looking forward of pain free foot..and yeah ice helps alot
Same here
I had gained some weight over a few months after my COVID recovery. I started with sudden play of cricket where I made some urgent runs without any warm ups. It pained severely for a week & still 3 months down, I just have severe pain when I getup early in the morning & put my first few steps for when I've been idle for several minutes at office. Is this a bursa or a tendinitis?
Thanks to you I have finally figured out what is going on with my feet. My local doctors and foot specialists have been "treating" me for at least six years. They take x-rays, they change my diagnosis. They've done nothing that helps. I have gotten to the point of giving up and just putting up with the pain. Your video was amazing and opened up new ways of thinking about my foot issues. Your explanation of bursitis made sense to me. In preparation for a long walk to the supermarket, I found a pair of shoes (oxfords) that had a higher heel. I was skeptical at first but I managed to walk to the store and back home without the pain I usually experienced. I plan to get more shoes with higher heels. Thank you!
This lady is good. Wish I'd found this video six months ago, having finally got to grips with my Achilles woes after six months or so. Most every aspect of the presentation matches what I had to learn the hard way, despite consultations with a couple of professionals & my own personal background in Healthcare!
Thanks for sharing!
Great advice thanks
You're welcome
I would like to say a massive thank you for this video. It's made an amazing difference to the pain I was feeling. I stopped doing the calf stretches and now wear something with a small heel in the house. I will be forever grateful x
Did it heal up
That was the best medical video I have ever seen really thorough really informative.
And I really appreciate her demeanor.
Thanks for taking the time to make this video , really helped me with an understanding of my problem at hand and treating it .
This is vital info. Thanks
This has been an excellent video, very helpful. Going to try the suggestions. Thank you
Very well crafted and informative video.
I just saw a podiatrist supposedly so called, they took x-ray he said it was a heelspur and he said it will get worse in time and I might need surgery but I didn't trust him . So I looked it up on you tube. It is exactly how I'm feeling 😪 now I know it's bursa. Thank you so much 💓 love you
Greetings from California. Thank you for this video. I had a couple bouts of pain in my heel/foot so bad it literally crippled me for weeks at a time. After x-rays and exams, a doctor AND podiatrist misdiagnosed me - plantar fasciitis and Achilles tendonitis. They gave me these calve stretches to do, similar to advice I’d seen on other videos (heel drops, wall stretches). They stressed arch support in shoes. I spent big money on orthopedic shoes. It kept coming back. Turns out I had heel bursitis (something no one had mentioned). I stopped the calf stretching and bought simple heel raisers on Amazon for less than 20 US dollars and it's worked like a miracle. Again, many thanks.
You're welcome! Glad you found the video helpful.
I keep seeing podiatrists and nobody is hearing me when I describe my pain and point out the big bump on the back of my left heel. I describe how it started after doing a long steep hike, that the tendon feels good, the pain feels like it's deeper or behind the tendon. This sounds like exactly what my problem is. I've been "treating" achilles tendinitis for 6 months with no relief. They're having me do stretches in the same direction that seemingly caused the injury in the first place, it hurts worse for a couple hours after I do the stretches. I feel like I'm being the annoying patient that goes on the internet and thinks they know better than the doctor, but I also know my body and there's been zero improvement over 6 months for "achilles tendinitis" .
i have been having the exact same issue. My podiatrist has been doing stretches and shit on my heel which seem to make it worse, but he seems to ignore me when i tell him this. Very frustrating
Same to mine im seeing a orthopedic send me to physical therapy with no relief,The more i stretch it the
more it hurts its the bones on my heel,its hard to walk when i rested them
and start walking it will hurt alot,,im on my 8th month with no relief
My doctors suggested cortisone for everything.
Dealing with the same issue here... doctor chalked it up as achilles tendinitis and I feel its something else due to the pain is deeper underneath the achilles tendon
@@wendell4963 bro when you feel pain?
When you bend your ankle down?
Like on toes?
This is fantastic advice. There's a lot of misleading and confusing info out there. But the simple tips and ideas here have helped my bursitis a lot after months of frustration. Thanks so much!
Did you fix it? If yes how
Your video was very helpful. This morning I ran across some of the stretching videos you spoke of in your video. I did a few of them and thought to myself, this can't be good for it. So when you said you were concerned that people were posting the calf stretches for therapy, I was thankful I stopped when I did, but wished I hadn't done any of them. My foot is currently in constant pain. I will try your suggested approach to healing. Thank you for your video.
Thank you for that very informative information.
This lady is the real deal. Glad I found her. So many other videos were too general, confusing and in my gut seemed wrong. Thank you doc. Swedish ?
Glad you found it useful! South African.
P.S. - I just read a bunch of the comments (my sentiments exactly, pretty much!) and I am writing to tell you you should get a Nobel Prize for this video alone! Thank you again - brilliant, excellent, and soooo helpful to soooo many! Bless you.
Greetings from Oakland, California! Thank you for this informative and clear presentation. Just what I needed to learn for my heel bursitis.
Very informative video👍👍 great job!!
Wowwww I was pushing a golf cart uphill hill and heard a pop in my heel I was so scared for surgery, after about 15 videos I finally found YOU this is the second one I've watched an now understand it fully. Thank you so much ma'am 👏👏👏👏🙏
Thank you very, very much. Please keep doing what you are doing. It helps so many people like me. I finally got the correct diagnosis from you and not from my doctors who insist that I have achilles tendonitis.
I'm glad you found the video helpful. Good luck with your recovery!
great info. thanks
Maryke, what a fantastic explanation. Thanks so much this is very helpful.
Glad it was helpful!
This is amazing information thank you so much
This is so wonderfully explained!!! Thank you so much! I came here coz I'm terribly suffering from Bursitis at the moment! Thanks again!
Hello, Is your bursitis cured? I think I have bursitis and I am looking for testimonials!!
Very helpful! Thank you!
Thank you so much for this information! This will give me a great place to start in healing my bursitis. I’m putting my injury down to wearing barefoot runners too quickly.
Wow I finally found information on my actual problem. Amazing video!
Great to hear!
Thank you so much for the tips.
May God bless you and guide us in straight path.
Finally someone who makes sense!!!
I have Haglund's deformity and am a bit sore - this video makes 100% total sense. I've been overstretching the soleus...
This has been extremely helpful, dankie
Thank you for your sound wisdom that actually helped instantly! God bless you!
You are welcome
This is excellent
Agree with the other comment; vital information. I've been doing it all wrong. Thank you for this video!
Thanks. Great constructive info. Been in denial for a few months about the pain. Realised I’ve been over stretching to try and solve the problem. Taking a month off running now plus anti inflammatories then re approach the issue. Thank you so much.
Great video. Thank you so much!
Excellent presentation! Thank you. Please comment on the usage of ice and/or heat. Much appreciated!
great advice...god bless you....
great advice...thanks!
it all makes sense. I believe in you. this is very good advice.
Thank you for the clarification. I'm a runner and lifeguard the beach in the summer. I've been having pain in my heels/achilles for 2 months now and it started on the beach. I know it was from pushing a 300lb lifeguard boat up and back daily through the sand (50meters) or doing 1 800 meter race on the hard sand for a lifegaurd competition barefoot...Ugh. I'm 34 and have been doing this job every summer for 16 years now. It has taken a toll on my body and I really need to take care of myself especially now that I've been back following a training plan so I can race again. I'm going to have to let this heal and do some strengthening exercises before I can consider doing speed work and racing.
Best video on the subject. Was able to figure out my problem and solve it. Thanx.
Glad it helped!
Thank you for this video explanation, extremely helpful!
Glad it was helpful!
I love your channel you explain stuff in such a nice and comprehensive way. Keep doing what your doing it has helped me a ton to identify my problems
Excellent advice and well-done video! Thank You!
You're very welcome!
Thank you. This explains exactly what I’ve been experiencing.
Glad it was helpful!
🙏🏽Thanks so much for this info! Been dealing with this for almost 2 months now. 😵💫
Thank you for your support, and good luck with your recovery!
I saw so many videos but only your video satisfy me...🙏🙏thank you mam
Finally I’ve got the answer to my problem Thank you so much for your information
Great to hear!
Super good advice
You explained it very well, currently I am going through this pain from a week.
All the best
Great video thank you
I just picked up skateboarding and have been going pretty aggressively. The next day after a session I did some yoga and felt sharp pain in my heel doing a downward dog 😖. I will lay off it for a bit. Thanks so much!!! I think this will help.
Thank you, this was well explained and your advice makes a lot of sense!
Glad you found it useful!
She's right! Thanks!
Terrific. Thank you!
This is a life saver...
Best explanation ever for bruised bursas. Very informative.
Thank you!
I’ve been trying to figure this out for a couple weeks and this is it. Bursa sac overworked caused swelling. I found Turmeric Vitamin C Quercetin
Omega-3’s along with multi vit took the heat away and reduced the swelling. Now just not doing walking til it’s healed. You’re so right I was doing ankle exercises that felt good at the time but set it back and made it hurt worse after. It is so hard to stay off it as much as possible.
Thank you so much for this incredibly informative video you explained it all so thoroughly !! Thank you again ❤️ and blessing’s Carolyn
Thank you, this was very informative. I have been treating my achilles pain as though it was insertional tendonitis & your video helped me to understand it may also be heel bursitis. I have taken steps to increase the support & cushioning in my shoes, added heel lifts, etc. After cutting down on my walks (both speed & distance) I am on the mend. But it is so helpful to watch these videos of yours, they give me the confidence to continue on the path I am on, towards healing. Thanks again!
Glad you found it helpful!
Baie dankie, Maryke
Thanks mam, 👍🏽👍🏽👌🏼👌🏼 for useful information
Great exploration on this topic - some very helpful insights and tips that I haven't heard before and I've been suffering for a year from this and have been slowly figuring it out. For me, physio took care of the Achillies Tendinopothy well but only after seeing an Osteo have we been able to wake up my body up to start addressing the bursitis. Very targeted massage and manipulation seems to be the trick for me on this time.
You are terrific. Thank you very much.
Thank you so much for the well explained video.
You are welcome!
This is a very Informative video. I have been wearing heel inserts to have a raised feet for a while now. But had not realised calf stretching was bad for it. Thank you very much.
Glad it was helpful!
I believe I just found my answer here for suffering for a long time. Thank you.
You're welcome!
Thank you for your explanation on this issue. I developed a pain on my heel due to werining flat shoes , and after talking to a friend that had this problem , I bought a pair of shoes souls to give me some protection , and after watching your video , I'm defenetly doing the right thing , The pain has decreased a lot . Thank you for your expert help .
Glad it helped!
I learned a lot from this. Thank you.
Glad to hear it!
i made it worse by doing the calf stretching and tippy toes and realised that it will never fix permanently.
i must have done something wrong until i found your video. Bought a 20 bucks heel and it was instant relief!
made a lot of difference! it gets better day by day now. Thank you!
You're welcome!
Summary of the clip and the comments before 23/07/2021:
0. Offload for days, weeks, and months. ICE!
1. Wear comfortable shoes - add heel & leave space on the back - shoes like Nike AlphaFly Next % or the Tempo Next % or Saucony Fastwitch 9/Saucony Kinvara help - (Addidas Ultraboost and Cascadia Brooks are crap - I wear ultraboost it does not help)
1.1 get a sheet of thick felt with one side that has adhesive on it. Cut it into bandaid sized strips and stick it above the point of pain (not over the painful area, just above it) so that the main point of pressure from the shoe to the heel is diverted away from the irritated area
1.2 do not wear flipflops or do barefoot walking
2. Do not "over" stretching, especially calf and dorsiflexion stretches, ease stretch, trainning, and exercise in gradually and slowly.
4. Can massage leg or foot using foam roller or massage ball, do not massage directly on the bursa. Avoid hills and walk/run fast.
5. Go to hospital for xray and MRI to see if the bursa is the real cause, sometimes feeling or even doctor diagnosis can be wrong.
6. Try anti-imflammatories or sugeries if not get better.
Extra: I had it for 3 years for both feet. Recently I start driving and after about 3 months, the pain on my right foot went away surprisingly. I think doing mild exercise everyday helps blood flow around the area so it helps cure the imflammation. I bought some resistance bands starting do the same kind of "driving" exercise with my left foot gradually.
I do fast walking 3 times a week, wear Reebok walking shoes with special shoe insoles, had until now no problem with my feet, but for several week I've this pain on one foot. This video is very interesting, I'll wear shoes/slippers with heals and make break for fast walking, light exercise at home, yes blood circulation should be good, no streching.
Love you !!! I am a physio student. This video helped me alot
I'm so glad you found it useful! Good luck with your studies.
Super accurate,very clear mind,thank you so much awesome energy Info
So glad!
Thanks for sharing this valuable information
My pleasure
Amazing really thank you very much for the illustration and if there is a video on how to differentiate between the bursa and Achilles tendinopathy that would be great
You're welcome!
The only way to differentiate is with an ultrasound or MRI scan.
This is exactly what is going on. Thanks for removing the mystery of what happened and is still going. I changed my shoes that is almost a flat shoe. Going back the shoe with a heel. Thank you
You're welcome.
Wonderful video, THANK YOU!
Our pleasure!
Bingo! Everything you said in this video is exactly correct! RCB is exactly what I have, but didn’t know it. I thought it was simply my Achilles until I went to the doctor and he said I had a classic case of retrocalcaneal bursitis. Then, it all made sense why nothing I was doing was helping. Pretty much all exercises and stretching only made it worse. What did I notice made it better? Wearing shoes with a heel! In fact, looking back on when it started hurting, I was doing two things. First of all, I had gone to a zero drop shoe, like Altras! What I know now that I didn’t know then is that you have to ease yourself into zero drop shoes. I didn’t… I went all in! The other thing I did wrong is that I did too much, too fast! I started walking/running nearly every day for 4 miles and that’s what brought on the bursa pain. I haven’t gone walking or running now for two months and I still have some pain, so I’m wondering if I do need a steroid injection. I also went out and got some of the highest drop shoes I could find. Brooks has some 12 mm drop shoes and I got two different pair. My doctor was right on with his diagnosis. He said the best thing for it is to rest it for about eight weeks and maybe use some icing for 10 minutes 2-3 times a day. But no stretching! Thanks for this great video!
How are things now with your heel pain? Been dealing with this for years
@@sonpois: Oh man…I feel for you…especially if you’ve been dealing with it for years! How awful. Glad to say my Achilles and bursa pain are completely gone now. I never required any steroid injections or anything like that. I haven’t had any trouble at all since going to some of the highest drop shoes I could find (Brooks Ghost). They have one of the highest drops you’ll find (12 mm), and that made ALL the difference for me. Zero drop shoes are what caused all the trouble (and pain) for me. I was happy to move on from them…back to a regular shoe. I didn’t like the way the zero drop shoes looked anyway. I always thought they made me look like I was wearing my shoes on the wrong feet. 😂
I’m still amazed that something as insignificant sounding as “heel drop“ on a shoe could’ve caused all that trouble, but it certainly did for me. If someone is going to try some of the lower (or zero) drop shoes, you’ve got to ease into them. I didn’t want to mess with all that, so I simply went back to the kind of shoe I had worn all my life.
@@pocopico7409 thanks a lot for your insight. What brought it on for me is wearing basketball shoes that were too tight to the point where my heel was bleeding. Im addicted to basketball haha.
So i just keep playing on it and never rest it for more than 3 days. Ive finally come to my sesnes.. Now its been two weeks without bball and i just ordered some heal raises to put into my barefoot shoes 😂
Thing is i need the toe space as i have wide feet so i refuse to go back to normal shoes
Anyways hopefully that will help a bit. Meanwhile im hitting the gym and avoiding stretches.
Thanks for your insight. I appreciate it
Great help. Exactly what I wanted to know. Was stretching and now I know that’s wrong. 👍
Glad it helped!
Thank you so much for posting this video. I am a letter carrier in Canada. I walk fast up to the hilly roads every day and I didn’t know what is giong on with my left heel pain, and also I land down off the truck with my left foot too much of the compression after 2 weeks my left hill ankle in pain because it could not handle the pressured compression. Now I understand because you showed us about this.
Once again 1000 thank you Dr.
Thanks for sharing!
By far the best discussion of retrocalcaneal bursitis. Been to several orthopods, MRI, x-rays, mis-diagnosed for three years. Finally went to a podiatrist who did the diagnosis correctly. Thank you so much!
How did your podiatrist tell you to heal it?
@@HookedUpEntertainmen 3 minute hot water/3minute cold water 3x. Start slow back to walking. I still can't get back to 90% normal.
@johnwilliamson9453 have you completely healed now?
@@ashrawichaman1221 I wish! 🙃 No, just refuses to heal.
Thank you for this interesting video! Im a semi pro soccer player and according to the physio’s Ive seen I have an ankle bursitis.. At the Moment I have some important matches and I cant rest it for the next 3 weeks.. since you were mentioning to easy of the compression on it, are recovery boots good for it or no?
Thanks!
Thank you really helpful.....I didn't realise what I have....I will def follow up with this but now I feel a bit more relaxed about it
Glad it was helpful!
This is the best and fullest set of information I've seen. Thank you. I have all that: Achilles tendonosis, bursitis, very high arches, torn tendons, and a ganglion. It's been 3 years of misery.
What have they done...Are you better wit the treatment (if any)? I'm in such severe pain.😭
@@merarirodriguez2127 I wear hiking boots all the time. Keens. They give me support with no side pressure and slight heel. I also wear good think socks for cushion. Summer is a pain bc i can't wear sandals. I also KT tape the heels. Good luck, it's so hard not being able to do things.
@@merarirodriguez2127 I'm in agony. I don't know what's what or what to do anymore. My whole foot throbs and can't hardly walk
@jewelofthenorth9719 i have been using kt tape on my ankle every day. I looked at a bunch if youtubes for it. It takes 2 strips. One cut in half then both pieces around the bursa and the other one whole piece around the foot and ankle. I use heel lifts from scholls too. It's bearable.
After hearing you recommend heel lifts I started standing on my
fore-foot to see if it would help my acute bursitis. I then started jogging in place with only my fore-feet, after a minute I definitely felt a strange relief, as if the pain dissipated from the bursa region to the Achilles tendon region. For the record, I did not get an official diagnosis of the acute bursitis, but judging but my the looks of my boots, the back of my heel has worn out the back of my inner lining. I hope this helps. I'll continue making deliveries, and thank you for making this video.
Was it your shoe rubbing against the back of your heel that caused the bursa pain? The constant friction and rubbing from the shoe?
Thank you 🙏🏻 I think you’ve finally diagnosed what I’m experiencing with paid round the back of my heal.
You are so welcome
THANK YOU THANK YOU!!!!! THAT INFORMATION WAS VERY HELPFULL
Glad it was helpful!
Thanks for the video, most helpful.
Glad it was helpful!
thank you so much
Superb video thank you I started wearing shoes/boots with a bit of heal today and wow almost out of the woods having suffered from this for well over a month, my problem was wearing flips flops all the time throught the summer in the house and garden and not proper shoes, so massive thanks
Wonderful!
!!!!So detailed info.Thank you very much!
You are welcome!
Great tips!
Glad it was helpful!
Thank you so much! I was looking at foot anatomy while trying to describe where it hurt. I kept saying I really don’t think it’s my Achilles but still being unsure. It felt like it was more of an interior pain and definitely worse while running up hill. I switched to a different pair of running shoes that I thought might be “good for diversity” 🤦🏼♀️ and I’m pretty sure the lower drop in the heel and exes ice cushioning that squeezed the area is to blame. I would definitely recommend trying the Nike AlphaFly Next % or the Tempo Next % to anyone looking for a shoe that has a great heel and arch support. I was running in those before switching to the aforementioned “evil” shoe and getting injured. I have gone to them I can tell they were both better shoes for me and that I benefited from the raised heel. Definitely check the drop of a shoe before changing it up. I thought I knew what I was doing and the running store encouraged me to try something besides the two I was happy in; I only did 3 runs in them too. Just goes to show how fast these things can happen if you don’t have it dialed in and aren’t properly informed on the fit of a shoe.
Thank you for this! I only felt this pain during calf stretches and this all makes perfect sense. I will rest and get a better insert for my shoe.
You're welcome!
Excellent advice.. Thank you.
My pleasure!
Excellent video, very informative. Thank you so much
You're very welcome!