Believe it or not, many people suffer from heel pain every day. Unfortunately, there isn’t much that can be done to get rid of heel pain entirely from home, but you can definitely do at home remedies to make it more bearable.
Heel pain is extremely common and can be caused by a variety of reasons. However, heel pain is not a simple problem and is actually a symptom of other factors. Without determining the source of your heel pain, you may never truly get rid of it. The most common causes of heel pain are plantar fasciitis (bottom of the heel) and Achilles tendinitis (back of the heel).
If you want to try some at-home remedies before making a trip to your Podiatrist, it’s definitely your choice.
Stretch It Out
Stretching can be a great way to try and relieve heel pain because it loosens up the muscles that may be straining your heels. To start, a wall stretch is a great way to stretch your calves. Simply stand in front of a wall, place your hands on the wall, and put one foot in front of the other. While keeping both heels flat against the ground, bend your knees so you can feel the lower part of one leg stretch.
Heel raises are another great stretch that targets the muscles that may affect your heels. Stand on a step while holding onto something for stability, while keeping your toes and balls of your feet on the step. Your heels should be hanging off the step for this part. Now you’ll want to slowly lift up your heels and then slowly return to starting position. You should feel it in the back of the ankle and your calf muscles. You can repeat this motion 10 times for about 3-4 sets.
Other simple stretches that may help are bending down to touch your toes and other stretches like rolling the arch of your foot on a lacrosse ball.
Support Your Foot
Foot support is extremely important can actually improve a lot of the conditions you might have. Always wear proper fitting shoes and when doing different activities, wear shoes meant for those specific activities. Inserts and custom orthotics are another great option that may be easier for people who are on their feet frequently.
See a Podiatrist
Seeing a Podiatrist is always a great option when you are experience foot and ankle pain. A Podiatrist can help determine the cause of your pain and recommend a customized treatment plan. If you notice your heel pain is persistent despite your at-home remedies, contact your local Podiatrist.