Get Help With Heel Pain!
Unfortunately, perpetual heel pain is something that is very rarely treatable via home remedies; however, this does not mean you can’t help yourself find some relief! Recurring heel pain is not as simple as a singular problem. It can be linked to an array of different conditions. Without finding and addressing the source of the problem, it will never be treated effectively. We advise booking a podiatry appointment to get a proper and qualified diagnosis.
Don’t lose hope; just because the solutions you’ve tried have been unsuccessful in the past, it does not mean there is nothing out there for you! In fact, it just means that you haven’t found a treatment ideal for your particular condition just yet. The best way to deal with chronic heel pain is to see a podiatrist; we are able to give expert advice on the most effective ways of treatment.
However, if you still insist on trying some home remedies, these tips may be helpful to you.
Roll it out
This form of treatment is probably the most fun and rewarding for temporary heel pain relief, and as long as you have access to a chair, it can be performed pretty much anywhere.
First, you will need a sturdy item with rolling abilities. This can be an official rolling device made for feet or something as simple as a tennis ball or water bottle.
Next, you must sit in a chair, take off your shoes, and simply roll the object underneath each foot with steady, controlled pressure. This form of treatment not only feels fantastic but massages potentially strained tissues. If, for instance, you struggle with plantar fasciitis taking part in this could be extremely rewarding to you.
For an added advantage, you can try chilling your roller! If you are using a water bottle, fill it half with water and put it in the freezer; when frozen, partake in the above steps, and this will add cold therapy to your massage!
Stretch it out
In some situations, stretching can help relieve heel pain, loosen muscles that may be straining too hard against part of your heel and condition other areas to help provide support where needed.
Here are a few stretches that might prove helpful. Remember, if any of these stretches ever become too painful, cease them immediately!
Loop stretch - Start with a wide belt, resistance band or similar item, holding one end in each hand. Place the centre of the band over the ball of one of your feet; with your knee straight, gently pull your foot back towards you, flexing the muscle on the front of your leg. Hold for 10 seconds, relax and repeat for 5-10 minutes per foot.
Heel raises - Stand on a step, using a wall or railing for stability. Keep your toes and the balls of your feet on the step, with heels hanging off. Gently lift yourself onto your toes, then slowly return to your starting position. Repeat 10 times for three sets.
Wall stretch - Stand in front of a wall, placing both hands flat against it. Take one foot and put it in front of the other; whilst keeping both heels flat against the ground, bend your knees so can you feel the lower part of one leg stretch. Hold for around 15 seconds, then repeat several times with each leg.
Keep up your arch support
If strained arches cause your heel pain, then choosing footwear with proper support may make a significant difference.
Wearing either high heels or shoes that are too flat can be torture on your arches over the course of a day. An exceptional pair of running shoes or trainers can provide much better support. In addition, at the end of the day, consider leaving your shoes on rather than going barefoot.
Keep in mind, if the above remedies do not assist with your pain, hope is far from lost. Whether your treatment plan includes custom orthotics, medications, physical therapy or even surgery, a podiatrist will help you every step of the way. So, why not take the first step towards relief today by scheduling an appointment.