Heel pain can be caused by a variety of conditions. Having heel pain can sideline you from your favorite sports, interrupt your workout routine and even make walking difficult. The first step is to have the cause of your heel pain diagnosed. Once you know what is causing your pain you can take the appropriate steps to control your symptoms. However, there are some general things that help with most kinds of heel pain.
Rest
Take a break or cut back on your activities until your heel feels better. This is especially true if your heel pain is caused by an inflammatory condition. You need to let the inflammation subside before returning to your previous level of activity. During this period it may also be helpful to ice the area. Ice will numb your heel and reduce your pain and inflammation.
Orthotics
Talk to your podiatrist about getting fitted for arch supports, inserts or heel supports to help take pressure off of your heel. He or she can also analyze the way you move and make an orthotic support that can correct any abnormalities in your gait. The right orthodic and shoe will help to support your foot, provide cushioning and allow you to be active with the least amount of stress to your foot and heel. In severe cases wearing a walking boot or cast may be needed to allow your condition to heal.
Changing Your Working Surface
If you have to stand or walk for long periods at your job, try looking into using a different surface. Special mats and floor coverings can help to take pressure off of your feet as you work. Be mindful about the way your work, twist and lift to avoid unnecessary stress on your foot and heel.
Stretching
Your doctor or physical therapist can recommend the right stretches to help relieve your heel pain. If the muscles, ligaments and tendons in the foot have become tight they may be pulling and contributing to your pain. A gentle stretching program can help to loosen these structures and relieve your symptoms. You can also give yourself a foot massage by sitting and rolling a tennis ball under your affected foot. It feels good and it will stretch your heel and foot.
Weight Loss
Extra pounds put extra stress on your feet and heels, especially if you are on your feet for your job or activities. Try low-impact aerobic exercise to shed those extra pounds and give your feet a break.
Medication
Depending on the cause of your heel pain, taking medication may help. This can include pain meds, anti-inflammatory drugs and others. Sometimes taking medication will give you a break from your pain so that you can continue to be active while the injury is healing. If your pain is severe a steroid injection directly into the heel may also help.
