When your heels hurt, your whole body suffers. If you’re avoiding activities you love or accomplishing daily tasks due to the pain, it’s time to do something about it.
We have some good news, though! Many cases of heel pain can be resolved using home remedies. Here are a few to try:
- Rest your feet for a few days, as much as you can. If you’ve been doing a lot of running, playing basketball or tennis, or other high-impact activities, take a little break and switch to low-impact activity instead.
- Use an ice pack to control swelling. Twenty minutes of ice at a time, no more than once per hour, is appropriate.
- Put your feet up when you sit or recline. A little elevation is good for swelling and pain.
- A few times per day, do some simple stretches that target your feet and calves. Standing calf stretches, flexing your feet, and gently pulling toes toward you are good ones to try.
- Give yourself a foot massage.
- Take an over-the-counter pain reliever when necessary.
- Avoid shoes that are tough on feet, such as high heels, unsupportive flats, or flip flops. Stick with good, comfortable, cushioned everyday sneakers or dress shoes with adequate support and a low to medium heel height. If your shoes are getting old, they may not be providing the support and cushioning you need anymore.
We certainly hope that, by following the above steps, your heel pain clears up within a few days. However, if pain is severe or doesn’t get better after several days of home care, it’s time to visit Family Foot & Ankle Center. Our team of podiatrists will conduct a thorough examination, identify the sources of your problem, and get you the treatment you need. We place an emphasis on conservative care first, such as custom orthotics and physical therapy. The vast majority of heel pain cases can be treated without requiring invasive options like surgery.
To schedule an appointment with us at any of our Greater Cincinnati locations in Ohio or Kentucky, give us a call today at (888) 689-3317.