Heel pain is a common problem, and according to MayoClinic.com, it usually occurs underneath the heel or immediately behind it. Although most cases of heel pain are rarely serious, it can be severe and disabling. MayoClinic.com states that causes of heel pain include Achilles tendinitis, bone spurs, bursitis and gout. In addition, plantar fasciitis, pinched nerves and stress fractures can cause heel pain. Treatment for heel pain is based on the cause and extent of symptoms.
Exercises
Heel specific exercises can reduce heel pain, especially when the cause is related to heel or bone spurs and plantar fasciitis. Heel pain is commonly caused by damage to tissue in the plantar fascia ligament, a bowstring-like ligament, stretching across the underside of the foot from the calcaneous, or heel bone, toward the toes. Exercises can strengthen the fascia and prevent further damage.
One effective heel exercise involves placing the hands on a wall, directly in front of your body, while positioning one foot directly in front of the other. While keeping both heels flat on the floor, bend the knees, until you feel your lower leg stretch. Hold this stance for 15 seconds and repeat several times. Before starting a heel exercise program, consult your doctor because he will need to determine if this treatment option is appropriate for your condition.
Icing
Heel pain responds to ice therapy by reducing pain and swelling. To ice your heel, place crushed ice into a small, plastic bag and add a small amount of water to it, which allows the bag to better contour to your heel.
Another method of icing is to fill a paper cup with water and freeze it. When ready to use, peel off the top portion of the cup, exposing the ice. Then, massage the cup over the affected area in a circular motion. Keep peeling away the paper of the cup as the ice melts so that the ice stays exposed.
Whichever method you choose, ice your heel for only 15-20 minutes, and after 20 minutes, let your heel warm for 45 minutes, allowing for normal sensation and temperature to return. In addition, always place a protective layer in between the ice and skin, except where the ice is moving constantly, as with your ice cup, to prevent frostbite. If you experience a "pins and needles" sensation, stop icing immediately and call your doctor, who will advise you if you can resume icing, and how many times a day you should ice your heel.
Massage
Heel massage is an effective home remedy for pain, as it stimulates blood flow and relaxes muscles. While massaging your heel is not a long-term treatment option for your pain, it provides quick pain relief for the short-term. Massaging your feet and heels can be done anytime of the day and is especially beneficial before going on a run and after exercising. Should massaging aggravate your heel pain, you are massaging too aggressively. Talk to your doctor about heel massage before beginning such treatment to prevent possible worsening of your heel pain.
Stretch The Plantar Fascia
Stretching the plantar fascia can provide dramatic relief from your heel pain. To stretch your plantar fascia, sit in a comfortable chair or on the edge of your bed. Then, position your hand over the ball of your foot or your toes. Keep your leg steady while pulling your foot towards you, allowing the bottom of your foot to stretch. Hold this stance for 30 to 60 seconds and repeat 5 times. If your pain intensifies, stop immediately and call your doctor.
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