Heel pain is the common problem of foot that occurs behind the heel or underneath it. Mostly it is not that serious but can be disabling and severe for the sufferer. The causes may be inappropriate usage of foot, wrong show types, excessive weight, poor posture, bone spurs, gout, bursitis and Achilles tendinitis.
Even plantar fasciitis, stress fractures and pinched nerves are also the cause for heel pain. The common cause is high sugar levels or diabetes. Heel pain can be easily cured with proper treatment and there are many useful natural solutions to treat the same.
Useful Home Remedies For Heel Pain
Persons with heel pain should make use of cold canned juices or frozen beverages. Rolling these cold cans under the arch of the foot and heel area offers comfort from the heel pain.
One can also make use of ice cubes for massaging the heel area as it lowers down swelling and inflammation, thereby giving relief from the pain.
Heel pain responds well to icing that needs to be performed for 15 to 20 minutes, followed by warming the heels for 40 minutes till the normal temperature and sensation is achieved. Place crushed ice into plastic bag and then put a little water over it that helps in better cushioning of the heels. Alternatively, a paper cup can be filled with water and then freeze it.
Once it is ready to be used, peel off the top portion of the cup, exposing the ice and massaging the cup over the affected heel portion in circular motion. Continue peeling the cup as ice melts and expose the ice. Except for the areas where ice is moved continuously, put a protective layer between the ice and skin to prevent frostbite. Those experiencing ‘pins and needles’ sensation, icing should be discontinued and should only be performed after consultation with the doctor.
Massaging of heel proves to be a useful remedy for heel pain as it relaxes heel muscles and stimulates flow of blood to the heel area. It brings a fast relief from pain and offers more benefits, before going on for a run or post exercising.
In case, massaging increases heel pain, then one must be doing it very aggressively. Perform gentle massaging in circular motions for getting relief from the pain.
Make use of an effective solution straight from the kitchen. Mix equal quantities of fenugreek seeds, carom seeds, onion seeds and sabot isabgol. Take one teaspoon of this mixture in the morning on daily basis.
One can even grind this mixture to prepare a powder form for easy uptake. Continual consumption of this mixture for a few months time is sure to provide complete relief from heel pain.
Wear Appropriate Shoes
Make use of proper fitted shoes for every activity of feet and avoiding excessive wear on soles or heels. Best shoes must fit well on sides, back as well as front portion of the feet and additionally, must have shock absorbents soles and supportive heels.
Shoes can have felt pads, a heel cup like device to reduce the heel pain and keep heel well cushioned. Moreover, avoid going barefoot over hard regions and keep wearing supportive shoes even when moving around the house.
Stretching Before Exercises
To prevent pain from injuries or overuse, one need to perform light stretching before going for heel exercises. Perform smooth and gentle calf stretches for 20 to 30 seconds on both the legs, before heading for even a walk or simple exercises. This will flex up the Achilles tendon and foot that warms up the muscle, avoiding its injury during exercises.
Avoid sitting cross legged while relaxing. Instead elevate the feet many times a day in between the strenuous routine of sitting or standing for long hours.
Soak heels in warm or cold water to ease the pain and try to sit with right and erect posture as it helps a lot in reducing the heel pain.
Stretching Plantar Fasciitis
Perform stretching of plantar fascia by sitting in a chair or at the need of the bed. Position the hand over the ball of the foot or on toes.
Pull the foot forward towards you while keeping the leg steady and hold it for 30 to 60 seconds and repeat it for 5 times. This enables the foot to get stretched. In case, it increase the pain further rather than providing relief, stop and consult the doctor.
Perform heel comforting exercises that aim at strengthening the fascia and prevent any further heel damage. Heel exercise involves putting hands over the wall in front of the body with one foot positioned directly in front of the other.
Keeping both heels flat on the ground, bend your knees until the lower leg feel stretched. Hold it there for 15 seconds and then repeat it for a number of times. Heel exercises tend to reduce the heel pain, majorily when it is caused by plantar fasciitis and bone spurs.