According to MayoClinic.com, heel pain is a common foot ailment and often occurs due to plantar fasciitis or Achilles tendonitis. Inflammation of the back of the heel, or heel bursitis may also cause the condition. The pain is often not a result from a single injury or accident, but as a result from a repetitive reoccurrence. A variety of remedies may relieve heel pain and tenderness without serious intervention. Still, if pain continues without relief or numbness and fever accompany the pain medical attention is recommended.
Rest and Pain Relief
MedlinePlus recommends a person rest his heel for about a week after the initial sign of heel pain. No strenuous physical activity should occur; even standing for long periods of time may cause additional inflammation. Elevating the foot during rest periods reduces swelling, especially at night. Over-the-counter medications may treat pain and inflammation. Medications such as acetaminophen and ibuprofen may be beneficial in relieving the foot pain temporarily; however, patients should remember the cause of pain will not be eliminated. Medical professionals may inject corticosteroids into the heel on a limited basis for some patients. When a person first experiences heel pain ice therapy may also decrease inflammation. According to MedlinePlus, ice applied twice a day, or more, for about 15 minutes is beneficial. A towel or other barrier should always be placed between the icepack and injured skin. Medical icepacks, frozen vegetables or plastic ice chip bags can be used. Athletic or medical tape wrapped around the injured foot also reduces swelling and movement of an injured tendon.
Night Splints and Orthotics
A splint stretches the bottom of the foot and stretches the plantar fascia and the Achilles tendon. The splint remains on the foot at night while the patient sleeps. The splints are similar to a boot and are adjustable to each person's foot and calf. Orthotics, or arch supports, are available to increase support to the foot. Orthotics may be inserted into shoes or a person may purchase specific shoes with additional arch support.
Stretching and Exercise
Patients may find relief by stretching the heel when performing a variety of simple exercises. Using the foot to grab or pick up a towel strengthens muscles in the foot. Additional exercises include rolling a can of fruits or vegetables over the bottom of the foot or simple standing on one's tiptoes to stretch and strengthen foot and calf muscles. Often patients work individually with a physical therapist to properly learn heel-strengthening exercises, and to ensure no further injury should occur. Exercises should continue to be preformed after heel pain dissolves to prevent the condition from returning, advises MedlinePlus.
