Heel pain is a common problem that can be chronic and difficult to treat. In most causes it is a condition known as plantar fasciitis, which occurs when the tissue on the bottom of the foot becomes swollen and irritated. The resulting inflammation can cause a sore arch and make it painful to walk. If you have heel or arch pain, youll likely notice it first morning and have a dull ache by the end of the day. Activities like walking, running, and even standing can be painful.
Fortunately, conservative treatment is usually effective for treating plantar fasciitis. There are a number of foot pain remedies you can try from the comfort of home. Keep in mind that you should start treatment as soon as you notice the pain and monitor your progress for a few weeks.
Tips for Treating Heel Pain from Home:
1. Wear Stable Shoes: You should wear stability shoes every time youre on your foot, especially in the first few weeks of treatment. These shoes help the foot to align correctly and keep you from overpronating. This reduces the tightness on the plantar fasciitis. A specialist at a shoe store can help you determine what kinds of shoes are best for your foot and your activity level.
2. Use an Arch Support: When you buy new shoes, make sure there is enough room for an arch support. This device gets inserted into the shoe and helps hold the foot steady. You can get quality over-the-counter arch supports in the range of $ 30 to $ 60, or spend a little extra and get fitted for custom orthotics from a podiatrist. The customized orthotics are made from an exact mold/3D scan of your foot and should be prescribed by a medical professional.
3. Wear a Splint While You Sleep: Keeping your foot in a splint at night helps reduce heel pain in the morning. The splint should have enough padding to be comfortable and stay securely in place while you sleep.
4. Stretch Your Foot: Stretching the Achilles tendon daily has been proven to help relieve pain and improve flexibility. For a deeper and more consistent stretch, try using a stretching device or foot roller.
5. Use Ice. Apply ice to the foot pain area for 10 minutes a day. Try using a cold compress or Ziplock bag filled with ice. Make sure you dont freeze the area.
6. Lose Weight: When you carry extra pounds, it changes the way your foot functions. Your steps are shorter, you foot tends to collapse and flatten, and the feet angle out more. If you are overweight or obese, know that even just a few pounds of weight loss can help your feet functional normally. Know that if you follow these foot pain remedies, it will also be easier to exercise and lose weight.
7. Visit a Podiatrist: If you try these remedies for a couple weeks and your pain continues or intensifies, make an appointment to see a podiatrist.