The heel is the largest bone in the foot and the heel problem can be very uncomfortable. In fact, the pain in the feet and heels of millions of people is related to sprains or strains, tendonitis, arthritis, bursitis, which is inflammation of the fluid-filled sac that relieves bones and joints, or plantar soles. Fasciitis is inflammation of the thick tissue band that passes through the soles of the feet.
There are seven simple but effective ways to relieve heel pain.
-rest. First of all, it's important to leave your feet as much as possible for a few days and give them time to recover. If you don't treat yourself to your body, you may exacerbate the damage. The combination of rest and some other solutions, such as OTC painkillers and ice, will resolve most acute injuries without having to see a doctor. But use common sense; if the symptoms persist or worsen, call your doctor.
- Take an over-the-counter painkiller. Try ibuprofen or acetaminophen, which will reduce swelling and inflammation to help your feet feel better.
- Refueling ice also helps to reduce swelling and inflammation. If you don't have an ice pack, freeze a bottle of water and roll it under each foot for a few minutes a day.
- Upgrade your shoes. Consider investing in a new pair of shoes, providing extra arch support or memory foam foot pads, or trying to slide the gel insoles into the shoes. Try to avoid walking barefoot and not walking on any uneven surface as this can cause pain.
-stretch. The American Society of Plastic Surgeons recommends bending and stretching your feet to help relieve pain. Stretching the calf muscles can also improve heel pain. If you absolutely must exercise, try yoga, cycling, swimming or some other low-impact exercise.
-lose weight. When you are overweight, your legs and feet bear the burden of bearing extra weight. This can cause pain, discomfort and other serious health problems. Losing weight through diet and exercise can alleviate lower limb pressure and benefit overall health, thus alleviating discomfort. Try some of the low-impact exercises mentioned above or tell your doctor to take a healthy lifestyle.
- Consult a doctor. If the heel pain lasts for more than a few weeks, it may be time to see a doctor. Your PCP may recommend wearing custom shoes, orthoses or special groupings at night. In some cases, doctors may try to use cortisone to relieve inflammation. He or she may also refer you to a physiotherapy or podiatrist to investigate the issue further.
Heel pain can be debilitating, but it can be treated if the right steps are taken. Consider these steps to improve your overall health and improve your life.
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