The plantar fascia is a thick cord of fibrous tissue that runs from the heel to the toes underneath the foot. When this tissue is aggravated, inflammation can occur and a condition called "plantar fasciitis" develops. Heel spurs are tiny deposits of calcium that form as a result of plantar fasciitis, and they can cause a lot of pain in the heel. You can reduce the pain in your heel by following several steps that involve both conventional and natural treatments.
Step 1
Rest your foot. If you have plantar fasciitis and heel spurs, continuous downward pressure on your feet and heels is going to exacerbate pain. Spend a few days without weight on your foot and keep it elevated.
Step 2
Change your exercise habits. If you regularly partake in exercise and your pain is only severe when you place impact down on your heels, then perform exercises that offer less impact. Examples include swimming, elliptical training and biking. If you are a runner, cut back on your mileage or partake in non-impact activities.
Step 3
Ice it down. Ice treatments can be done for 15-to-20-minute intervals several times a day to reduce your pain. Use ice cubes wrapped in a towel, use an ice pack, or use a bag of frozen vegetables. You can also create a cup-shaped block of ice by filling a paper cup with water and placing it in the freezer.
Step 4
Place arch supports in your shoes. These can help absorb shock, take pressure off of your plantar fascia, and they can also shift your weight forward to take pressure off your heels. You can get over-the-counter arch supports at your local pharmacy or you can also get custom-made orthotics by visiting a podiatrist.
Step 5
Produce heat in your heel. Diathermy treatment produces heat from an electrical current. This causes blood circulation, which makes the inflamed tissue become sedated and the pain to be relieved. You can also get this effect by placing your foot into the jets of a whirlpool.
Step 6
Take pain relievers. Non-steroidal anti-inflammatory drugs (NSAIDs) are pain-relieving medications that you can get over-the-counter to treat your heel. Examples of these are naproxen and ibuprofen.
