How to Treat Heel Pain
Heel pain is a common problem for many people. The pain can be caused by overuse or by conditions like plantar fasciitis. Many cases of heel pain can be treated at home with simple remedies and rest. Following are some ways to treat heal pain.
Instructions
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Rest the foot. Heel pain caused by overuse, improperly fitted shoes or tight calf muscles benefit from rest. Limit standing, running or other activities on your feet until the pain decreases.
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Apply ice to the painful area. Ice reduces inflammation and pain. Ice the area for 10 to 15 minutes at a time at least twice a day. In the first few days, ice more often.
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Wear properly fitting, supportive shoes. Look for shoes with good arch support, particularly if the heel pain is a result of plantar fasciitis or overpronation. If you notice a particular pair of shoes causes pain, stop wearing them. Some people suffer heel pain from too high of heels or those with little arch support.
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Cushion and support the feet with inserts or orthotics. Depending on the cause of your pain, opt for heel pads or cups, full-length inserts or arch supports. Slightly raising your heel with a heel pad or cup relieves some of the pressure on the plantar fascia and reduces pain.
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Stretch your feet and legs. Stretching helps to relax foot and leg muscles and reduce pain. Tight calf muscles are a common cause of heel pain so they are an important muscle to focus on.
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Lose weight. Heels endure a great deal of pressure throughout the day, particularly if you spend a lot of time on hard surfaces like cement, tile and pavement. Losing some weight reduces the stress and pressure put on your feet.
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Tips & Warnings
If you continue to experience pain or if the pain is severe, consult a medical professional.
