Help With Heel Pain

Heel pain is a common problem that many people face. There are a number of different causes of heel pain, and it can be tough to figure out what is causing the pain on your own. Whether it be a heel spur or plantar fasciitis, the best way to get to the bottom of the problem and find a solution is to make an appointment with a podiatrist. In the meantime, there are some simple techniques you can try at home to help alleviate the pain.

You should start by being aware of the footwear you are wearing. Certain types of shoes and poorly fitting shoes could be the cause of or worsen existing heel pain. 

Strained arches can also cause painful heels. Consider not wearing high heels and flat flip-flops or sandals in summer. Instead, try to find a shoe with adequate arch support that keeps the heel raised slightly above the ball of the foot.

If you're looking for ways to remove some of the negative effects that come with heel pain without spending a lot of money or time, give these techniques a try. They might just help you out!

Wall Stretching

Do this by standing, facing a wall, lean forward slightly, and place your hand's palm flat against the wall. Keep your feet flat against the floor and bring one foot in front of the other. After doing this, you should slowly lower yourself by bending your knees until you can feel the lower part of one leg stretch. Hold this position for roughly fifteen seconds and then swap feet and repeat these steps several times. 

The Resistance Stretch

Using something to provide resistance, such as a wide belt, a rolled towel or a resistance band, sit on a chair holding both ends. Then put the centre of the band of the ball of one foot, maintaining a straight leg at the knee. You should then begin to gently pull your foot back towards you, tightening the muscles at the front of your leg. Try to maintain this position for ten seconds, then release and place your foot back on the floor. You can then swap to the other foot and repeat this process, try to do this for around five to ten minutes per foot. 

The Heel Raise

Do this by standing on a raised platform with your toes and balls of your feet on the step and your heels hanging over the edge. Using a handrail or wall for support, begin to raise up to the balls of your feet and then slowly lower yourself back down. You should begin to feel this stretch at the back of your ankles and in your calf muscles in your leg. Repeat this ten times for three sets, taking a short break in between each set. 

The Foot Roll

One of the most effective stretches you can do for your foot is a simple foot roll. You do not need any specific equipment for this stretch; however, you can use a proper rolling device if you have one. If not, you can use anything that fits comfortably under the foot and rolls, such as a water bottle or tennis ball. 

Begin this exercise by sitting down, ensuring you are not wearing shoes, placing your foot on the object, and rolling your foot over it with steady and even pressure. This is a therapeutic method of movement for your feet and will feel great; it can also help to alleviate the pain of plantar fasciitis. 

Using this method, you can attain further relief by using a water bottle and freezing it first. This is especially good in the summer months and is especially good for relieving tired and aching feet. 

For all the above methods, please remember to listen to your body. If you are experiencing any unexpected pain or discomfort, please stop. Further pushing your body when you are experiencing pain can cause further issues or worsen existing problems.

These stretches are designed to help you alleviate some pain and discomfort, but this will most likely not be a complete cure to your heel pain. For the best and most effective treatment, you should visit a podiatrist. This way, we can analyse your gait and assess your feet to try and determine the root cause of your heel pain and fix the problem. If you are suffering from heel pain and would like a professional opinion, contact us today. 

*This blog contains general information about medical conditions and is not advice. You must not rely upon the information in this blog as medical advice. Medical advice should always be sought from an appropriately qualified podiatrist such as ourselves.