Heel pain occurs most often in people between the ages of 40 and 60, according to the American Academy of Podiatric Sports Medicine. In most cases, the pain results from excessive stress on the plantar fascia, a thick band of tissue running between the toes and the heel, says the Plantar Fasciitis Organization. Home remedies, including ice, rest, stretching and other non-surgical measures are helpful in reducing symptoms.
Rest
Patients should rest and elevate their feet for several days when the pain is severe, according to MayoClinic.com. Continuing to walk and exercise during this period will aggravate the symptoms and delay healing. When the patient is ready to return to exercising, he should choose a low impact activity such as swimming or cycling over walking or running. Some patients are able to return to their former exercise routines after a few months but others may find that their symptoms reappear when they perform high impact exercises.
Ice Therapy
Applying an ice pack at least twice a day to the heel can reduce pain, according to the American Academy of Podiatric Sports Medicine. Each treatment should last about 20 minutes. Massaging the heel and sole of the foot with ice for 4 to 7 minutes per application may also be helpful, says MayoClinic.com.
Medication
Over-the-counter non-steroidal anti-inflammatory drugs or NSAIDs, including ibuprofen and aspirin, can reduce pain and inflammation in the foot, according to MayoClinic.com. However, patients should avoid taking NSAIDs for more than two or three weeks, as they may cause side effects such as gastrointestinal bleeding. If over-the-counter medications are not effective, the patient's health care provider may order prescription NSAIDs or inject the heel with a steroid drug.
Stretching
Performing two or three sets of gentle stretching exercises most days of the week can reduce pain and prevent future damage, says the University of Illinois. Facing a wall with hands on the wall at shoulder height, the patient can stretch his calves by stepping one foot back and bending the front leg slowly, then switching legs. In the same position, he can stretch the heels by bending the back leg, then switching legs. Seated, he can stretch his arches by placing one foot on the opposite thigh, grabbing his toes and pulling them back. Arch rolls, also done in the seated position, involve rolling a tennis or golf ball around under the foot. Towel crunches exercise the arch of the foot by pulling a small towel on the floor with the toes.
Support
Supportive shoes and arch supports can reduce tension on the foot, relieving pain and preventing future problems, says MayoClinic.com. Over-the-counter arch supports may be effective, but some patients require made-to-order orthotics. Heel pain sufferers should retire their athletic shoes when they wear out and wear low-heeled, comfortable shoes.
Member Comments