Ways to Help Heel Pain at Home (But You Need a Better Solution!)
There are some things in life we simply have to endure: in-laws, tax time, and road construction are a few that come to mind.
Heel pain, however, is not one of those things!
You wouldn’t believe how many cases of heel pain come to us and the patient tells us how they’ve been enduring this trouble for years. Every day, often just getting out of bed, heel pain has been a persistent thorn in their comfort, and they’ve just hoped it would go away someday.
If that’s you, we are not here to shame you. We applaud you for seeking help for your heel pain! For every person who chooses to take action, there are who knows how many that don’t!
But now that you want to do something about it… what do you do?
Home Remedies Can Help! …At Least a Bit
To make it clear right away: The most effective help for heel pain will come from a professional diagnosis and customized treatment.
That means coming to see us! But that doesn’t mean there aren’t things you can try to help take the edge off your heel pain at home.
These methods may have variations in effectiveness depending on your particular condition, and you should stop anything immediately if it is causing more pain or discomfort.
Be a Cold Roller. This treatment doesn’t just tend to work; it’s also fun as well. Freeze a plastic bottle of water, place it length-wise on the floor, and roll your hurting foot over it for 20 minutes, three or four times per day. Not only does the cold provide some pain relief, but the massing motion tends to help in cases of plantar fasciitis.
You Can Be a Warm Roller, Too. If the cold just doesn’t agree with you, or you’re in a place (like work) where you don’t have access to a freezer, a tennis ball can make a good substitute. Place your heel on the ground and press the ball of your foot against the top of the tennis ball. Slowly bring your weight forward onto the ball and hold for about 30 seconds. Then switch positions, with the ball of your foot on the ground and your heel on the ball. Hold for another 30 seconds.
Don’t Forget Your Towel. A simple towel can be a convenient tool for heel stretches, which can help increase mobility and reduce pain. While seated, wrap the towel around the arch of one foot, holding an end in each hand. Pull the towel toward you and your foot away from you. Hold about 15 seconds and repeat 3 times before you switch the towel to your other foot.
Step Up. If you have access to a step and are confident in your balance, it’s a good opportunity to stretch your heels and connecting calf muscles. Stand on the step with feet together and one hand on the wall or railing for stability. Your heels should hang over the edge of the step. Press with the front of your foot to lift your heels up, and release to lower. Repeat 10 times, for two or three sets.
Getting Personalized, Professional Treatment
Home remedies can be helpful on an as-needed basis, but chronic heel pain often needs more advanced treatment for longer lasting relief.
The first step of taking care of your heel pain is determining exactly what is causing it.
Plantar fasciitis is a very common condition, in which the band of supportive tissue running beneath each foot becomes inflamed. However, it’s far from the only potential problem out there. Achilles tendonitis, “pump bump,” and stress fractures are other potential sources, and can stem from the foot structure your parents gave you, to the shoes you wear as part of your lifestyle.
But once we have the details on what’s causing your pain, it will help us determine the best way to address it!
There are multiple methods we employ for treating heel pain, and the ones we recommend will depend on your specific needs and situation. We will take the time to explain your options so you feel confident in the best approach for you.
Lifestyle changes are sometimes recommended to help counter the conditions that result in painful heels. This may involve certain stretches or exercises (like those mentioned earlier, but tailored more specifically toward your needs). It might also involve changes in footwear, accommodations made at work to cushion or protect your feet better, and even the use of custom-made orthotics.
Other advanced options are designed for direct treatment of heel pain and encouragement of recovery. Our therapeutic laser therapy targets soft tissue areas of acute and chronic heel pain, such as tendinitis and plantar fasciitis. The light from the laser is attuned to specific wavelengths that increase blood flow within the area and stimulate natural cellular repair. Effects are typically felt shortly after treatment and stack with successive sessions.
The Right Help for Your Heel Pain Makes All the Difference
If heel pain has been causing you stress or discomfort, don’t continue suffering on your own a day longer!
Contact our Roseburg office at (541) 673-0742 or fill out our online form to take the first steps toward pain-free heels today.