The heel is the largest bone in the foot, and heel problems can be extremely uncomfortable. In fact, millions of people experience pain problems in their feet and heels related to conditions such as: sprains or strains, tendonitis, arthritis, bursitis, which is inflammation of the fluid-filled sacs that cushion bones and joints, or plantar fasciitis, which is inflammation of the thick band of tissue that runs across the bottom of the foot.
Here are seven simple yet effective ways to relieve heel pain.
-Rest. First, it’s important to stay off your feet as much as possible for a few days to give yourself time to recover. You could make the injury worse if you don’t give your body a chance to heal itself. A combination of rest and some of the other solutions below, like over-the-counter pain relievers and ice, will resolve most acute injuries without a visit to the doctor. But use common sense; if symptoms persist or dramatically worsen, call your doctor.
-Take over-the-counter pain relievers. Try ibuprofen or acetaminophen, which will reduce swelling and inflammation to help your feet feel better.
-Freeze it. Ice will also help reduce swelling and inflammation. If you don’t have an ice pack, freeze a bottle of water, then roll it under each foot for a few minutes each day.
-Upgrade your shoes. Consider investing in a new pair of shoes that offer extra arch support or a memory foam pad, or try slipping gel inserts into your shoes. Avoid going barefoot as much as possible and don’t walk on uneven surfaces, as this can contribute to pain.
-Stretch. The American Academy of Orthopedic Surgeons suggests flexing and straightening your feet to help relieve pain. Stretching the calf muscles can also improve heel pain. If you absolutely must exercise, try yoga, bicycling, swimming, or some other low-impact exercise.
-Lose weight. When you’re overweight, your legs and feet take on the burden of carrying that extra weight. This can lead to pain, discomfort, and other serious health problems. Losing weight through diet and exercise can ease discomfort by relieving stress on the lower extremities and benefiting overall health. Try some of the low-impact exercises listed above, or talk to your doctor about adopting a healthy lifestyle.
-Consult a doctor. If heel pain persists for more than a few weeks, it may be time to see a doctor. Your primary care doctor may recommend that you wear custom shoes, orthotics, or a special partition at night. In some cases, the doctor may try a cortisone injection to relieve inflammation. He or she may also refer you to physical therapy or a podiatrist to further investigate the problem.
Heel pain can be debilitating, but with the right steps it can be treated too. Keep these steps in mind to improve your overall health, and in turn, your life.
