An injury, accident, improper footwear or excess weight are all causes of pain in the heel or Achilles tendon. The pain can be concentrated underneath the foot or at the back of the foot. The most common type of heel pain is plantar fascitis caused by inflammation of the plantar fascia, the connective tissue that connects the heel to the toes. If you are experiencing heel or Achilles tendon pain, there are steps you can take at home to relieve the pain.
Cold Compress
To reduce inflammation and lessen pain, apply a cold compress for 15 to 20 minutes at a time, three to four times per day. You can use a bag of frozen vegetables or make a simple cold compress by placing ice in a bag and tying a knot in the top to secure it. To protect your skin, place a clean towel on the affected area before applying the compress.
Ice Massage
An ice massage can be effective in managing heel or Achilles tendon pain. The massage helps to reduce tension on the muscles and connective tissues. The ice, similar to a cold compress, helps to reduce inflammation and pain. To implement a simple ice massage, fill a plastic or Styrofoam cup with water and freeze. Roll the cup over the site of discomfort for 5 to 7 minutes or until symptoms subside.
Change Your Workout Regimen
You may find it necessary to cease or decrease activity. If you are not comfortable with refraining from exercising, opt for a lower impact activity. For example, instead of walking or jogging, try swimming or bicycling to reduce the weight and pressure on your heels.
Strengthen Your Arches
An improper distribution of weight can cause tension or pain in the heels. Wearing arch supports can help to redistribute weight and reduce tension in your feet and Achilles tendon. Additionally, stretching your arches and the muscles in your feet can help to condition your arches, other foot muscles and connective tissue. Try this simple stretch: Stand with both feet flat on the floor. Slowly lift your heels, balancing your weight on the balls of your feet. Slowly lower yourself back down on your heels. Repeat each morning, during the day and at night before bed.
Medication
Take an over-the-counter NSAID (non-steroidal anti-inflammatory drug) to relieve pain or soreness. NSAIDS such as ibuprofen or acetaminophen can be found at your local drugstore, pharmacy or grocery store.
