Most people with pain in the heels suffer from plantar fasciitis, an inflammation of the bottom of the foot. When people are extremely active and put too much pressure on their feet by walking, running or standing for long periods of time, they may experience this painful condition. According to an article on Familydoctor.org, the plantar fascia loses some of its elasticity as you grow older, and it may become damaged, causing pain.
Rest
Once you experience heel pain, get off your feet as soon as you can. Try to cut back on the amount of walking and standing you do each day. If you must stand, place a cushioned mat on the floor to ease some of the discomfort.
Leg Stretches
You may find some relief by stretching as often as possible throughout the day. Stretching the backs of the legs and the calf of each leg will ease some of the pain in your heels.
Stand approximately three feet from a wall and place your hands on the wall. Keeping your heels firmly on the floor, lean into the wall, stretching the backs of your legs and the tendons around your feet. Hold to the count of ten.
Another exercise, which is similar, involves standing in the same position with your hands on the wall. Extend one of your legs farther back, with the heel firmly on the floor. Bend the front leg and lean forward to stretch the calf. Hold the position to the count of ten then repeat with the other leg.
Lie down on your back with the ends of a rope or long towel in your hands. Place the ball of one foot in the middle of the rope or towel and pull with your hands. This should flex your foot enough to stretch the backs of your legs and the bottoms of your feet.
Medication
An anti-inflammatory or pain reliever may help get rid of some of the pain. Try taking aspirin, acetaminophen, ibuprofen or naproxen. Discuss any medications with your doctor. She may offer to inject corticosteroids into the plantar fascia to reduce the inflammation, which may relieve the pain.
Epsom Salts Foot Bath
Epsom salts is a natural anti-inflammatory that may provide some relief after standing all day. Fill a pan big enough for your feet and at least 6 inches deep with warm water. Add 1/2 to 1 cup of Epsom salts, and stir the water until the salt dissolves. Soak your feet in the water for approximately 20 to 30 minutes.
