What is Retrocalcaneal Bursitis?

Retrocalcaneal Bursitis

If you are a runner, hiker or walker you are a member of a select group of outdoor athletes that may develop retrocalcaneal bursitis.

Bursitis refers to the inflammation of the Bursa. A Bursa helps lubricate and cushion muscles and tendons that move across bones in your body.

The retrocalcaneal bursa is located where your achillies tendon connects your calf muscle to your heel bone.

Possible Causes

Runners, hikers, walkers and those involved in sports where jumping is a regular practice are susceptible to developing inflammation in this area. Runners who are regularly running hills have a tendency to put additional strain on the retrocalcaneal bursa.

Additionally, weak muscles, using improper foot wear, pushing too hard, and not leaving enough recovery time between runs can all contribute to the development of inflammation in this area. 

Symptoms of Retrocalcaneal Bursitis

Those suffering with retrocalcaneal bursitis may experience heel pain particularly when running, walking or hiking. The pain may also occur when flexing or standing up on your toes.
Additionally, the heel area maybe sore to the touch as a result of inflammation.  

Treatment

According to the American Academy of Orthepedic Surgeons

Management begins with ice, activity modification, NSAIDs, and orthoses. Shoe wear modification to prevent irritation of the posterior heel by the shoe counter should also be considered. Maneuvers that stretch the local Achilles tendon may ease symptoms.

How to avoid problems

While there is no guarantee , the following guidelines may help prevent the development of retrocalcaneal bursitis: 

• Always use proper footwear fitted to your foot and designed for the activity you're engaged in; 
• Warm-up, dynamically, before running, walking and hiking to avoid muscle stiffness;
• Include strength training for calf, quad and glute muscles;
• Train smart and don't try to increase speed or distance too quickly;
• Allow adequate time for recovery between workouts; 
• Use proper technique when running;
• Include strength training for your core muscles;

Taking precautions to avoid causing a problem is the first is the best line of defense. Should problems arise seek the advice of your doctor right away.