Heel pain is a common foot problem that most of us experience from time to time. Although it may not be serious, heel pain can interfere with our daily routine and activities. Pain at the bottom of the heel, behind the heel, and in the arch of the foot is the most common site of heel pain.
Pain originating from the heel is gradual in nature, and usually attacks in the morning upon waking up. Wearing flat shoes is also known to contribute to heel pain.
Other factors that contribute to the development of painful heels are injuries, pinched nerves, sprains, fractures, and wear and tear on the heel pain among many others. The accident pounding of your foot on a hard surface, obesity, and wearing ill-fitting footwear are also causes of heel pain.
Medical conditions are also known to trigger heel pain, including heel spurs, plantar fasciitis, arthritis, Achilles tendinitis, tarsal tunnel syndrome, and tendinitis.
Heel pain can cause discomfort among adults. Although not a serious threat to health, heel pain should be addressed promptly to avoid further injuries or worsening of the problem.
There are natural ways to provide relief whenever your heel is in pain. Certain lifestyle changes may also alleviate the symptoms. If the pain in your heels become severe, it is best to seek the expertise of your doctor for proper diagnosis and treatment.
- Ice compress
The application of ice compress to the heel is one of the most effective ways to relieve yourself of heel pain. The icy temperature delivers a numbing effect that reduces pain and inflammation.
In addition, ice compress is known to be effective among people who suffer from foot tendonitis, bone spur, and plantar fasciitis.
Massaging the heels is yet another effective way of treating heel pain naturally. Although this technique is not a long-term solution to eliminate heel pain, it does deliver that much-needed relief during acute episodes of heel pain. Massaging is known to relax the muscles, release pressure, and decrease the stiffness in the heels.
If you feel pain in the heel, massage it as needed. It is recommended that you massage your heels prior to running, before working out, and before turning in. You may use any oil that you prefer, including coconut oil, sesame oil, mustard oil, and olive oil.
- Stretching exercises
In essence, stretching exercises can be instrumental in alleviating pain as well as inspire quick recovery after strenuous routines. In addition, stretching can further strengthen the tendons, joints, and muscles in your foot, thus avoiding further pain.
One of the most effective stretching exercises for those suffering from heel pain is the standing wall stretch. Here’s how you do it:
- On barefoot, stand a few feet away from and facing a wall.
- Use both of your hands and press lightly into the wall.
- Place one foot forward and then lean. Make sure the back of your leg and heel is stretched out nicely.
- Hold this position for half a minute.
- Switch and then repeat.
- Do this up to ten reps on each side to get relief from heel pain.
- Epsom Salt Soak
An Epsom Salt Soak can deliver immediate relief from heel pain. The magnesium sulfate crystals that are found in Epsom salt can decrease not only pain, but swelling and inflammation too. In addition, the heat coming from warm water also helps in relaxing the muscles.
Turmeric is an awesome remedy if you want to eliminate heel pain the natural way. Its main component is turmeric which works as a powerful painkiller and anti-inflammatory agent.
Based on a 2009 study published in The International Journal of Biochemistry and Cell Biology, turmeric features analgesic and anti-inflammatory properties.
How to prepare turmeric milk tea for heel pain:
- Combine one cup of milk with a teaspoon of turmeric powder in a pot. Simmer this solution on low for five minutes. To add a little bit of sweetness, do not forget to add raw honey. Drink this formula twice to thrice daily to ease pain.
- You may opt to drink turmeric supplement in doses of 400 to 600 mg, thrice a day. Before starting turmeric supplementation, make sure to consult with your doctor.
- Wear Proper Footwear
Avoid wearing shoes that are worn out to prevent hurting your heels while walking. Wear the proper footwear for every occasion. When walking or jogging, only wear running shoes or those that feature shock-absorbing qualities.
Women should only wear high-heeled shoes on special occasions and for only short periods of time. Wearing high heels can result in unnecessary heel pain as well as strain on the calves. Men and women who suffer from heel pain should wear heel pads to support the heels. Heel pads also soothe painful heels.
- Weight Management
Being overweight puts a lot of pressure on the legs and feet. Obesity has been identified as one of the common factors for heel pain. In order to alleviate or prevent the development of heel pain, it is best to lose weight.
In order to lose weight, it is recommended to follow a strict diet and exercise regimen. You should go ahead and consult the expertise of a dietitian and a physical trainer on how to lose weight naturally and in the healthiest way possible.