For those with active and busy lifestyles, being on your feet all the time normally results in sore and tired legs, feet, and especially heels. If you are constantly on your feet, the muscles and tissues in your feet can become worn and damaged if they are not given rest or treatment. Heel pain can be caused by several factors, often making treatment options confusing.
There are several treatment options available so it important to look at the benefits and main functions before choosing one that may fail to relieve you of heel pain.
The best way to treat heel pain is to take measures yourself to reduce consistent pressure and damage to your feet. Some of the best natural ways to treat heel pain include:
Rest To Ease Your Heel Pain
The first step towards the improvement of pain and soreness is rest. Refrain from putting any additional stress on inflamed or painful areas. Avoid running long distances or participating in any exercise that puts repetitive pressure on the heel of the foot. If any recreational or occupation related activities can be contributing to stress on the foot, it is best to limit or refrain from those activities whenever possible if pain and tenderness are present.
Icing can help the pain to some degree and reduce inflammation. In addition, in some cases, anti-inflammatory medications can also be helpful. Although these methods may reduce some pain temporarily, they do not provide adequate long-term relief nor are they effective in treating the specific cause of heel pain.
Diet can play a significant role in anti-inflammatory responses and your body’s ability to heal. If you have high cholesterol, diabetes, or heart problems, you may have a decreased ability to heal and maintain inflammation. Eating more red vegetables has been shown to help decrease inflammation and improve the healing and immune properties of the body. Also, ensuring that you drink plenty of water can help to prevent cramps and muscle knots as well as further improve the healing capabilities of the body.
One of the easiest ways to prevent heel pain is to stretch before you begin the day or before exercise. One of the easiest, basic heel stretches is done by performing the following steps:
- Stand arm’s length from a wall.
- Place your right foot behind your left.
- Slowly and gently bend your left leg forward.
- Keep your right knee straight and your right heel on the ground.
- Hold the stretch for 15 to 30 seconds and release.
- Reverse the position of your legs and repeat.
Sometimes, those who suffer from severe heel pain consider surgery as a method of heel pain treatment. Usually, heel pain does not require surgery to treat the condition. Only in the most serious cases of heel pain does surgery need to be considered as an option. The shoes you wear can also make a significant difference in how your feet feel, so protect your feet and heels with shoes with good arch support and a wide, stable heel.
Don’t wear worn-out shoes; replace them when there is noticeable wear on the sole. Also, don’t walk barefoot on hard surfaces.
Exercise, as we mentioned, will also affect plantar fasciitis development and heel pain. Always warm up, stretch, and never rush into a new activity. Take your time, and let your muscles get used to the exercise. And invest in a pair of cushioned running shoes, which should regularly be replaced. Heel pain can certainly be a bother, but don’t let it stop you from living a rewarding and active lifestyle. Recognize the symptoms of plantar fasciitis and heel pain, and give your feet a break they deserve when they need it.