The most typical cause of heel pain is plantar fasciitis. This is an inflammatory condition associated with degeneration of the tissue connecting your heel bone and toes. Plantar fasciitis is more common in runners, persons with high arches, flat feet, or are on their feet often, plus overweight people.
Heel pain treatment begins at home by identifying and modifying your risk factors. It may take between six and twelve months for your foot to get back to normal, but the most important thing is not giving up.
Here are some of the things you can do at home to help ease the pain;-
Stay off your feet as much as possible until the inflammation and pain subsidize. Remember, the more you exert yourself, the worse the inflammation, hence the more debilitating the outcome.
Ice helps reduce inflammation while making the pain bearable. Making an ice pack should not be challenging. Wrap a towel around a bag filled with crushed ice or any frozen item, and place it on your heel for 15 to 20 minutes at least three to four times a day.
Whatever technique you use to make your ice pack, ensure the ice does not directly contact your heel.
Over the counter pain relievers such as acetaminophen and NSAIDs have proven beneficial in heel pain management. NSAIDs also reduce inflammation, helping your foot feel better.
Also known as insoles, shoe inserts provide extra cushion and support to your feet. You can either buy them over the counter or have them custom made. Though OTC inserts are cheaper, the results are typically similar to either. When choosing a shoe insert, remember that the firmer, the better. Besides, ensure it provides excellent arch support.
Stretching and Exercise
Partake stretches that stretch your calves, Achilles tendon, and bottom of your foot. These exercises strengthen your lower leg and foot muscles, thus helping stabilize your ankle while reducing pain and preventing plantar fasciitis from recurring.
Try stretching the bottom of your foot by sitting and crossing one foot over the other. Then hold your toes and gently bend them backward.
Each step you take puts tension on your plantar fascia. Help cups are heel-shaped pads inserted into your shoe to help reduce stress while providing extra cushion. Notably, they are not as effective as shoe inserts, but all the same, are a cheap option to try.
What most people do not know is that sleeping while facing down shortens your Achilles tendon and plantar fascia. Night splints help keep your feet at a 90-degree angle, so you can get a constant stretch when sleeping.
Heel pain can vary from mild to severe to the extent of limiting your daily activities. The most crucial step in heel pain treatment is identifying your risk factor and modifying it. Then you can try the home remedies discussed in this article. If these tactics prove ineffective even with continual application, it is best to seek medical advice.