An injured foot can interrupt every facet of your life, so it’s understandable that you would want to start treatment as soon as possible. While there are many different causes of heel pain, the good news is that many of them can be treated conservatively—right in the comfort of your own home.
Tips for Relieving Heel Pain at Home
Pain in the heels is most commonly a result of repetitive stress or overuse, such as walking or standing for long periods of time. If your feet do not get adequate recovery time, the ligaments along the bottom of the foot or at the back of the heel may become inflamed, causing significant pain upon standing.
You may be able to alleviate heel discomfort at home by:
- Putting your feet up. Heel pain is common in people who have suddenly increased their physical activity. If you have been standing or exercising more than usual, it is vital to rest and elevate your feet so that they can adjust to the change.
- Stretching. Daily stretches, such as ankle rotations and pointing the toes, can help loosen tight tendons and ligaments in the feet.
- Applying ice. Along with over-the-counter pain medications, ice is one of the most effective ways to decrease inflammation in the body. Put an ice pack under your heels when you are going to be sitting for at least 20 minutes.
- Wearing low-heeled shoes. Any footwear that is uncomfortable to walk in is probably not doing your injury any good—and could be making it worse. Opt for shoes with a hard sole, low heel, good arch support, and plenty of padding. This will cushion your steps as you heal and also prevent high-heel trauma such as Achilles tendinitis.
- Trying heel supports. Orthotic inserts or padding can take the pressure off of your heel, especially if the pain is caused by heel spurs or plantar fasciitis.
If your heel pain does not improve after a few days of at-home treatment, the foot specialists at Greater Washington Advanced Podiatry can help get you back on your feet. Simply fill out our online contact form or call us at (301) 515-FEET to set up your free initial consultation.