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Bursitis is a painful condition caused when the fluid-filled sacs between your tendon and bones become inflamed. They become inflamed from things such as poorly fitting shoes or from the pressure created by landing hard on your heels from a high jump or an unexpected fall.

People with Bursitis complain that the pain is often worse at the end of the day or after standing on their feet for an extended period of time.

These self-care tips for mild injuries may help:

1. Rest your feet as much as possible. This may require from 1-12 weeks depending on the nature and the seriousness of the condition.

2. Acetaminophen, ibuprofen, naproxen sodium or asprin are all over-the-counter pain relievers that can make the condition more tolerable. Do not give asprin to anyone younger than 19 years of age. It is linked to Reye’s syndrome which is a rare but sometimes fatal condition.

3. After walking, working out or at the end of a long day, massage your heels with ice for five minutes.

4. Wear Shoes that fit well.

5. You may need a shoe insert to correct improper walking. Heal pads and arch supports have also been known to help.

6. If the pain began right after an injury or running or you tried self care but the pain has not improved then call your doctor.

Here are some ideas about prevention:

Maintain a healthy weight, wear comfortable shoes, use the right footwear for exercising and running, replace shoes regularly and if you walk or run for exercise replace shoes every 350 to 500 miles