Heel pain is a very common foot problem that can interfere with your daily activities. This pain may be felt on the bottom of the heel, just behind the heel or in the arch of the foot. Sometimes, it can be so bad that it hurts to walk. Heel pain can be caused by injury that can occur due to sports, running, dancing, and hiking or sometimes it develops slowly without any history of injury. You can always find and consult with the best orthopedic surgeon.
Those people who are already suffering from heel pain are aware of the intensity of pain and discomfort that can come with this chronic condition. But you can use some effective remedies and certain lifestyle changes to ease your symptoms. Here are some easy and top ways to get relief from heel pain fast.
1.Get Some Rest And Apply Ice:
One of the reasons why heel pain is challenging is because your mobility relies on your heel. You have to walk and move to perform your daily tasks but it is also important to let your affected heel get some rest. Try not to walk or stand for too long and use an ice pack to reduce swelling, inflammation, and pain. Applying ice to the heel is one of the best ways to relieve heel pain naturally and fast. You can do icing twice a day for 10 – 15 minutes. Also, keep in mind, never apply ice directly to the skin, it can cause frostbite. You can use an ice pack or if you’re using ice cubes then cover it in a towel or soft fabric.
2.Do Strengthening And Stretching Exercise:
Exercise your feet, especially stretching exercises can help reduce the pain and quick recovery. You can loop a towel around your foot and pull your toes towards you, without bending your knees. It strengthens the muscles and tendons in your foot. You can also do standing wall stretch. All you have to do is stand barefoot several feet away from the wall. Place your both hands on wall and press into the wall. Take a big step forward, shift your weight on the front leg and bend at the knee. Your back leg should be straight and both heels should be firmly placed on the ground. Repeat this exercise twice a day. You can also book an online appointment with the best physiotherapist.
3.Massage:
Massage is another, simple, effective, and natural treatment to relieve your heel pain. Massage your painful heel any time of the day and it will relax the muscles, release the pressure, and reduce the stiffness by improving blood circulation. You can use any kind of oil for massaging, such as olive oil, coconut oil, sesame oil or mustard oil. Just apply some warm oil to your affected area and gently apply pressure on the painful heel by using your both thumbs. Repeat this few times a day until you get relief from the pain.
4.Get The Right Shoes:
Good shoes are very important part of curing heel pain. Shoes that do not provide the necessary support to your heel can worsen the pain. It is always best to get the right shoes for your foot which support and moderate your heels and arches. Try not to wear high heels or too flats, such shoes can increase your heel pain. Adjust your shoes with inserts that raise the heel a little.
Also, avoid walking on uneven surfaces and barefoot walking should also be avoided. If you’re one of those people who don’t like wearing shoes at home, get a supportive pair of sandals. You can get an online consultation with the best doctors.
