Heel pain is a typical foot issue experienced by many individuals all over the globe. It usually occurs below the heel or right behind it. Even though most cases of heel pain are rarely serious, it can be intense and debilitating.
The potential causes of heel pain include bone spurs, Achilles tendinitis, gout and bursitis. Additionally, stress fractures, plantar fasciitis and pinched nerves can also cause heel pain. The treatment for heel pain is usually based on the case as well as the severity of the symptoms.
Exercises
There are heel specific exercises that can help minimize the heel pain, particularly when the cause is linked to the bone spurs and plantar fasciitis. It is important to note that the heel pain is due to damaged tissue in the plantar fascia ligament that stretches across the base of the foot starting from the heel bone towards the toes. The exercises can also strengthen the fascia and prevent further damage from occurring.
An effective exercise for the heel involves placing the hands on a wall directly in front of the body while one foot is positioned directly in front of the other. While keeping both heels flattened on the floor, the individual should bend the knees until a stretch is felt in the lower leg. Hold this position for 15 seconds and repeat a number of times. Just consult a doctor first before starting a heel exercise to check if this treatment is suitable for the condition.
Cold therapy for heel pain
Heel pain also responds to cold therapy by minimizing the pain and swelling. When applying an ice pack on the heel, simply place crushed ice into a plastic bag and add a small amount of water to provide better contour to the heel.
Another method is to fill a paper cup with water and freeze it. When ready to use, peel the top part of the cup to expose the ice. Massage the cup over the affected area in a circular manner. Continue to peel away the paper of the cup as the ice melts so that the ice is exposed.
Depending on the method used, apply an ice pack for only 15-20 minutes and after 20 minutes, allow the heel to warm for 45 minutes to restore normal sensation and temperature to the skin. Do not forget to apply a protective layer in between the ice and skin. If the individual experiences a “pins-and-needles” sensation, remove the ice and call a doctor right away so that the individual is advised on when to resume the application and how many times in a day it should be done.
Stretching the plantar fascia
Stretching out the plantar fascia can provide a beneficial effect on the heel pain. When stretching the plantar fascia, the individual should sit in a comfortable chair or on the edge of the bed. Position the hand over the ball of the foot or toes. The leg should stay steady while pulling the foot towards the body to allow the bottom of the foot to stretch. Hold this position for 30-60 seconds and repeat at least 5 times. Once pain becomes intense, stop and consult a doctor.
Massage
Massage is considered as an effective remedy for heel pain since it stimulates the flow of blood and relaxes the muscles. Just remember that massage is not a long-term treatment for the pain, but it provides rapid pain relief for a short period.
The feet and heels can be massaged at any time of the day and highly beneficial before a run or after a workout. In case massage worsens the heel pain, it might be done in an aggressive manner. A doctor should be consulted about massage before starting one to prevent possible worsening of the pain.