How to Deal With Heel Pain

Heel pain is a common painful condition that a majority of people comes with to an arthritis clinic. It has been estimated that almost every person in any part of the world suffers from heel pain at least once in his or her life.

You can have pain on any part of your heel, and it tends to worsen when you touch your first feet on floor in the morning. Here are some of the ways with which you can ease out your heel pain.

  • Precautionary measures

Young girl with ankle bandage

Young girl with ankle bandage, on the sofa.

If you have heel pain, try to rest your foot by avoiding walking, standing, running and sole stretching in excess. Choose well-cushioned shoes with better arch support. Avoid walking barefoot on floor or any other hard surfaces. Avoid wearing worn out shoes, as they may not cushion your heel properly. Special heel pads are also available which you have to insert in your shoes to add support and cushion to your heels.

  • Exercises

Stand at a distance of 2-3 feet from a wall, keep your knees straight, heels and feet on ground, and lean onto it. Try to tighten your Achilles tendon and calf muscles in this position. Hold for 10 seconds and then relax. Repeat 10 times 5-6 times in a day. For another exercise, sit on a chair, bend your knees at right angles and keep heels flat on the ground. While keeping the heel on the floor, lift your foot upwards. Again, tighten your Achilles tendon and calf muscles. Hold for 10 seconds, repeat 10 times, 5-6 times per day.

  • Medical treatment methods

Steroids can be used in case of unbearable heel pain. They work by decreasing inflammation in your heel tissues, and their effect stays for several weeks. Special splints are available which you can wear overnight to keep the plantar fascia and Achilles tendon stretching. In extreme cases, even a plaster cast can be applied on your lower leg, which will provide cushion, protection, rest and stretch to your plantar fascia and Achilles tendon. Ice massage can also be helpful in relieving the condition.

Surgical procedure may be considered in case of very difficult heel conditions. However, it is advised only if your heel pain does not get relieved even after 12 months of the above treatment methods. Surgery may not be always successful, and it can even cause complications in some cases. So, it should be considered only as a last resort. Try the above mentioned methods to deal with your heel pain.