Recently you have stared to feel some heel pain when walking. It may be under the heel or slightly behind it. You haven’t recently had any injuries and the heel pain when walking seems to have gradually increased over time. Most of the time heel pain when walking is caused by plantar fasciitis which is also called heel spur syndrome when there is also a spur present. Plantar fasciitis originates from faulty structures in the foot such as high arches or flat feet, overuse and obesity. These factors all put abnormal strain on the plantar fascia which lead to the syndrome. There are other possible issues such as tendonitis, arthritis, irritated nerves and stress fractures. Because there could be many reasons to have heel pain when walking and it is best to see a pedorthist or podiatrist to pinpoint the exact underlying source.
Fortunately, there are some heel pain relief strategies you can utilize using simple items most likely present in your home.
Icing the area is the best way to relieve heel pain. Just apply a cold compress to the area and hold for about 15 minutes a few times a day. The coldness reduces the pain and inflammation in the affected area and can give you heel pain relief. Be sure to cover the compress in a thin towel or else you could cause frostbite
Stretching is an easy way to achieve heel pain relief. Performing stretching exercises can strengthen muscles and tendons in the foot and also promote a speedier recovery and reduce pain. The standing wall stretch is particularly helpful.
A quick massage can also give you temporary, short-term heel pain relief and can be performed anywhere. You can give yourself a heel massage any time of the day but it’s particularly effective after exercising, prior to running and before going to bed. Applying warm oil to the area helps and massage for about 10 minutes applying pressure with both thumbs.
4.)Soak Feet in Epsom Salt
An epsom salt bath can also give you heel pain relief by reducing pain, minimizing swelling and decreasing inflammation. Simply add about 3-5 tablespoons of epsom salt to a tub of warm water. Soak your feet for about 15-20 minutes. Massage your feet for 5 minutes for extra healing benefits.