Feet are such an important part of our body, when we hurt them it puts a stop to most of our daily activities. There are lots of things you can do to treat heel pain at home to try and get back to normal. However, if the pain doesn’t get better or begins to get worse, head to the doctor and make sure something more serious isn’t going on down there.
Anti-Inflammatory Drugs
Plantar fasciitis and achilles tendonitis are two of the more common ailments that cause heel pain. The plantar fascia is the large band of tissue that runs from the heel to the base of the toes, while the achilles tendon is the large tendon at the back of the ankle. Ill fitting shoes, over exertion, and obesity can put extra wear and strain on them, especially over a long period of time. They become irritated, and then inflamed. To remedy this, take an over-the-counter nonsteroidal anti-inflammatory, like ibuprofen. It should help the internal swelling as well as relieve some of the pain.
Hot and Cold Packs
An ice pack may also be soothing to the heel. It’s important not to leave extreme cold on the skin for too long, so most experts recommend applying ice for no more than thirty minutes at a time. Some people like to alternate a heating pad with a cool pack, although ice is more widely recommended when it comes to the feet.
Exercise
Although you should refrain from any strenuous activities like running or jumping (which may have caused the pain in the first place), you shouldn’t keep your foot totally still. There are exercises that help strengthen the calves and feet, while making them more flexible. Try freezing a bottle of water, sitting in a chair, and over the course of about thirty seconds rubbing your foot over the bottle from heel to ball. It not only stretches out tight tendons, it applies the cooling, soothing sensation of ice.
Foot Wear
Wear comfortable shoes with plenty of support and make sure the soles are thick enough to protect your heels upon impact. Shoes that don’t fit right can push on the heel, causing problems in the achilles tendon. Over-the-counter orthotic inserts may also be helpful. Some people are more likely to suffer from heel pain due to an arch that is too high or too flat. There are insoles made specifically for this, although since they are over the counter, they won’t be made particularly for your foot. You may have to see a doctor for prescription footwear if the pain doesn’t heal up. Additionally, there are many other kinds of orthotic devices that can be helpful. When the plantar fascia is flaring up, a device to keep the foot still while sleeping can help prevent excessive pain in the morning, when you take your first steps.
