Heel pain can occur as a result of a trauma or twisting type of injury, but occurs more often from repetitive pounding as you walk, according to MedlinePlus. Poor arch support, tight calf muscles and pressure from shoes can all contribute to conditions such as plantar fasciitis, heel bursitis and Achilles tendonitis that may lead to heel pain. Following some useful tips can help you ease minor heel pain, but if your pain is severe or persists, contact your physician.
Step 1
Rest your heel to allow for healing to begin. Stay off the affected foot as much as you possibly can for one week, advises MedlinePlus.
Step 2
Apply ice to your heel at least two times per day for 10 to 15 minutes each. Cover the area with a small towel, or wrap the ice pack in a damp towel to avoid hurting your skin.
Step 3
Obtain shoes with arch supports, so you no longer walk flat-footed. Try some simple inserts from the store, or schedule an appointment with your doctor to get fitted for orthotics.
Step 4
Take over-the-counter pain medication to reduce pain and swelling if it is interfering with your daily activities.
Step 5
Perform stretches to lengthen the muscles surrounding your heel. Stand on a stair on the ball of your foot with your heel off the edge. Lower your heel toward the floor, feeling the stretch. Also, gently pull your heel to the inside, then the outside to stretch the tendons and ligaments.
Tips and Warnings
- Lose weight if your are overweight, to reduce the amount of impact put on your heels as you walk each day. Eliminate junk and processed foods, include more fruits, vegetables and whole grains, and begin an exercise program when your heel is feeling better.
