{"id":5395,"date":"2019-04-11T09:11:24","date_gmt":"2019-04-11T09:11:24","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=5395"},"modified":"2021-06-02T10:59:12","modified_gmt":"2021-06-02T10:59:12","slug":"14-natural-ways-to-get-rid-of-heel-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-natural-ways-to-get-rid-of-heel-pain\/","title":{"rendered":"14 Natural Ways to Get Rid of Heel Pain"},"content":{"rendered":"\n
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Pain in your heel can vary from mild sensations of discomfort to excruciating pain that limits your mobility. There are a variety of conditions that cause heel pain, with the most common being issues concerning the ligaments and fascia tissue, as well as problems affecting the ankle and heel bone joint.<\/p>\n\n\n\n

\u201cPlantar fasciitis,\u201d is a common form of tendonitis that occurs in the heel and sole. In this case, the plantar fascia attaches to the toes and extends to the heel bone. When the fascia experiences stress, it causes micro-tears in the tissue, resulting in the thickening of the ligament \u2013 leading to symptoms of pain.<\/p>\n\n\n\n

If left untreated and unmanaged, symptoms of tendonitis, such as plantar fasciitis and Achilles tendonitis reduce your mobility as the symptoms of pain and inflammation continue to increase. Should you notice any signs of heel pain, its best to make an appointment with a podiatrist for a diagnosis and treatment plan. <\/p>\n\n\n\n

Here are eight natural ways to get rid of your heel pain.
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1. RICE<\/h3>\n\n\n\n

This treatment is effective at reducing the symptoms of pain and swelling associated with heel pain caused by tendonitis <\/a>and joint inflammation. Take a bag of frozen peas or ice block and wrap it in a dishtowel. Lie down on the couch and apply the ice pack to your heel. Leave it there for 5-minutes until you start to notice your heel going numb. <\/p>\n\n\n\n

Remove the ice for 5-minutes and let your skin recover from the cold compress, then apply the icepack for another 5-minutes. Repeat this treatment for as long as necessary until you experience relief from pain symptoms.<\/p>\n\n\n\n

After your treatment, slip on a compression sock. These socks place supportive pressure on the tissues, ligaments, and joints, compressing them together. This effect increases circulation in your heel, reducing symptoms of pain and inflammation. Wear the compression socks for the duration of the day, and remove them at night before you go to bed.
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2. Footwear Choices<\/h3>\n\n\n\n

The type of shoes you choose to wear every day plays a significant role in the health of your feet. Professional women may feel they need to wear high-heel shoes to the office to meet international dress code standards for business. Unfortunately, high-heels are terrible for the health of your feet. <\/p>\n\n\n\n

The elevated heel places pressure on the front of the foot, and the pointy toe-box found in these types of shoes compresses the tows together, leading to a variety of adverse structural and nerve disorders in the foot. Morton\u2019s neuroma<\/a>, hammertoes, and bunions are a few examples of painful disorders affecting the feet through the use of high-heel shoes. <\/p>\n\n\n\n

People that like to wear sandals may also find that their heel pad starts to wear thin, and they may lose structural integrity in their feet, resulting in the development of fallen arches or \u201cflat feet.\u201d This development exposes these individuals to the risk of developing heel pain from plantar fasciitis.
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3. Stretch and Massage Your Feet<\/h3>\n\n\n\n

Tendonitis and joint issues cause a limitation on the range of motion available for your joints and ligaments. As the tendons thicken, they reduce your mobility<\/a>, limiting the way you can flex and bend your foot at the ankle joint and toes. <\/p>\n\n\n\n

Stretching and massage therapy helps to keep your tendons and muscles loose. Many of the issues causing tendonitis of the plantar fascia and Achilles tendon involve complications with the calve muscle. The Achilles and peroneal tendons run from the knee, through the calve, and attach to the ankle or the side of the foot respectively. <\/p>\n\n\n\n

Massaging the calve muscle with a specific technique may help to loosen up your calves and reduce inflammation of these ligaments, reducing symptoms of heel pain. Visit your massage therapist two times a week until you start to see relief from your sessions, then limit your visits to once a week. Purchasing a home-massage tool, such as the \u201cThera-gun,\u201d can help you massage your calves and feet at home, without spending the money on a physiotherapist.
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4. Acupuncture Therapy<\/h3>\n\n\n\n

Acupuncture <\/a>is a traditional therapy developed in China. An approved practitioner identifies meridians and pressure points on your feet that appear tight and inflamed. They then insert long, thin needles into the affected area to relieve the tension from the affected muscle groups. <\/p>\n\n\n\n

Acupuncture has a long history as a traditional remedy for treating heel pain, but modern science still has yet to discover any reasons or conclusive evidence that supports the efficacy of the treatment. However, the millions of people who use acupuncture therapy for their muscular and tendon pain swear that its effective at providing relief from their symptoms. <\/p>\n\n\n\n

Always ensure that you choose a qualified, experienced, and reputable acupuncture therapist to administer your treatment. Placing the health of your nerves and pressure points in the hands of an untrained or inexperienced acupuncture therapist can result in complications that may lead to the development of other neuromuscular disorders.
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5. Dietary Changes<\/h3>\n\n\n\n

Eating an anti-inflammatory<\/a> diet goes a long way to improving symptoms of pain and swelling associated with tendonitis and joint pain affecting the heel. Foods that contain high amounts of sugar and processed carbohydrates \u2013 such as white flour, significantly increase symptoms of inflammation all over the body.<\/p>\n\n\n\n

When we eat refined carbs and processed foods containing sugar, the intestinal wall starts to inflame and expand. Since the intestines are permeable, the inflammation increases the gaps, allowing toxins to float out into the bloodstream. As these particles travel through the bloodstream, they increase symptoms of inflammation in affected areas of the body experiencing inflammatory distress \u2013 such as your sore heels. As a result, your pain symptoms intensify and last much longer than usual.<\/p>\n\n\n\n

Change your diet and throw out any sources of refined carbs. Replace them with beneficial foods that contain plenty of fiber \u2013 such as sprouts and whole grains instead.
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6. Visit A Podiatrist<\/h3>\n\n\n\n

Podiatrists <\/a>are specialist doctors trained in dealing with issues affecting the foot. These professionals deal with diagnosing and treating structural disorders and infections. If you notice a pain starting to occur in your heel, then its best to book an appointment with your podiatrist as soon as possible. Visiting your general practitioner is a waste of time \u2013 they will refer you to a podiatrist. <\/p>\n\n\n\n

Your podiatrist evaluates your condition based on your past medical history, state of health, age, gender, and body weight. For those younger athletes or people experiencing the onset of bone spurs, the podiatrist uses instrumentation to analyze your running or walking technique on a treadmill. The data shows them what structural issues you\u2019re facing, and the doctor then customizes a rehabilitation and treatment plan to suit your specific individual needs.<\/p>\n\n\n\n

A runner needs to develop a working relationship with their podiatrist, and you may need to visit more than one specialist to find the right one for you.
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7. Lose Bodyweight<\/h3>\n\n\n\n

The more bodyweight you carry, the higher the stress on your feet, ankles, and calves. If you take a look at the calve muscles of obese people, they are generally larger than most people of the same height. This abnormality occurs due to the need for the calves to support the excess body weight, as well as return blood to the heart to meet circulatory requirements of the cardiovascular system<\/p>\n\n\n\n

Most obese <\/a>individuals will start to notice the signs of \u201cheavy legs\u201d developing after standing for an extended period. This disorder occurs due to blood and body fluids pooling in the tissues of the lower legs. The calves act as a second heart, producing tiny contractions that pump blood from the feet back toward the chest. <\/p>\n\n\n\n

However, obese individuals don\u2019t have the muscular requirements to meet circulation demands, and the excess body weight places stress on the heart to pump harder, resulting in feelings of fatigue. When the muscles and ligaments start to tire, the obese individual may collapse the arches of their foot unconsciously, resulting in the development of plantar fasciitis.
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8. Why Compression Socks Work<\/h3>\n\n\n\n

People who are suffering from the effects of plantar fasciitis and other related heel pain may benefit from using compression socks<\/a>. As discussed, these socks provide compressive support to the feet, compacting the soft tissues in the heel and sole, resulting in enhanced circulation. <\/p>\n\n\n\n

The additional circulation capacity helps to drive oxygenated blood into the tissues of the foot, relieving symptoms of pain and discomfort associated with plantar fasciitis and other forms of tendonitis that cause heel pain.<\/p>\n\n\n\n

You can wear your compression socks while training or lying around the house, and we recommend that you use ankle-high compression socks for tendonitis problems and knee-high length for medical issues \u2013 such as diabetes management.<\/p>\n\n\n\n

Some athletes swear that wearing compression socks relieved their symptoms of heel pain from plantar fasciitis \u2013 a supposed chronic condition with no cure. The compressive force of the socks assists with recovery after your run and ensures that your feet retain their structural integrity.<\/p>\n\n\n\n\n\n\n\n

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9. Assistive Walking Equipment<\/h3>\n\n\n\n

Heel spurs<\/a> in seniors can be especially painful. The leaching of calcium from the bones due to the natural aging process may result in the development of multiple osteophytes in the heel. Seniors may notice that they start to develop tiny white bumps on their heel where the osteophytes collect.<\/p>\n\n\n\n

As a result of the pain symptoms presented by the spurs, the senior may have trouble placing any pressure on the heel, limiting their mobility as well as their ability to walk. The symptoms of pain feel like they shoot up the heel, into the ankle and the lower leg. <\/p>\n\n\n\n

Seniors with severe heel spurs can benefit from the use of assistive walking devices to take the pressure off of their heels. Walkers, crutches and walking canes all provide pressure relief on the heels for seniors dealing with the effects of spurs.<\/p>\n\n\n\n

The seniors may need to use this device for the rest of their life, as heel spurs don\u2019t go away by themselves, and doctors are hesitant to operate in this region.
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10. OTC Remedies<\/h3>\n\n\n\n

The pain symptoms attributed to heel spurs vary from mild to intense, depending on the age of the patient and other lifestyle <\/a>factors \u2013 such as running or dietary issues. <\/p>\n\n\n\n

Pain from heel spurs can be excruciating, especially in seniors who develop multiple spurs on the same heel. Doctors treat the pain symptoms using OTC painkillers to provide the patient with some relief. However, painkillers are only a temporary solution to the problem, and the patient will require assistive walking devices to help them get around.<\/p>\n\n\n\n

It\u2019s vital that patients avoid using potent painkillers, such as opioids, to relieve pain. These medications can create dependency issues in the patient, resulting in an addiction to painkillers. Symptoms of inflammation around the heel of the foot may require treatment with OTC anti-inflammatories to ease the swelling.<\/p>\n\n\n\n

It\u2019s vital that the patient uses medication sparingly. Physicians don’t recommend the long-term use of NSAIDs, due to their toxic effects on the liver.
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11. Night Splints<\/h3>\n\n\n\n

Patients with heel spurs may find that the condition starts to cause the onset of other foot dysfunctions affecting the joints and tissues <\/a>of the foot. While we sleep, the fascia tissue under our feet relaxes. However, people with bone spurs may experience a tightening of the plantar fascia in the foot that connects the heel and the toes.<\/p>\n\n\n\n

As a result, they may wake up in the morning with symptoms of pain in the plantar fascia as they walk to the bathroom. <\/p>\n\n\n\n

Fortunately, you can top the spread of this inflammation by using night splints while you sleep. Night splints attach to the heel and the ball of the foot. The accessory stretches the plantar fascia while you sleep, reducing symptoms of pain when you wake up in the morning.<\/p>\n\n\n\n

Speak to your podiatrist about different types of splints and which one would suit you. Wear it at night before you retire to bed, and take it off in the morning when you wake up.
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12. Orthotics<\/h3>\n\n\n\n

A patient with bone spurs on their heel first experience mild symptoms of pain when the osteophytes <\/a>start to appear on the heel bone. Over the course of several years, these spurs begin to grow in size and multiply, affecting the mobility of the heel while producing intense pain symptoms.<\/p>\n\n\n\n

As a result of the spurs, many people find that they have trouble walking without experiencing pain symptoms when they place their heel on the ground. Seniors with these advanced spurs may require the use of a walking device like a wheelchair or cane to move around.<\/p>\n\n\n\n

However, those younger individuals dealing with heel spurs can visit their podiatrist for evaluation and fitment with orthotics. Orthotics are custom soles designed by the podiatrist to protect your feet from further dysfunctions while improving the structural balance and integrity of the foot.<\/p>\n\n\n\n

Orthotics help to absorb the impact of heel strike when walking, reducing pain symptoms in patients dealing with the effects of osteophytes.
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13. Taping the Feet<\/h3>\n\n\n\n

People who are living with osteophytes don\u2019t notice the condition during the early stages. They might find that their heels feel slightly sore or bruised after a run, but they write this off to the training. As the years pass by and the spur gains in size, so do the pain symptoms. <\/p>\n\n\n\n

Heel spurs often occur in conjunction with other foot problems, such as tendonitis and plantar fasciitis<\/a>. As a result, the patient may find that it’s painful to walk in the mornings until their feet start to loosen up. As the condition progresses, the affected individual finds that the pain symptoms steadily increase until they struggle to walk in the morning.<\/p>\n\n\n\n

Using athletic tape to tape up the feet in the morning can provide the plantar fascia and tissues around the heel with valuable support. As a result, the patient may experience a reduction in pain symptoms. Taping the heels and soles of the feet is very similar to the support offered by compression socks.
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14. Pace Yourself During Physical Activity<\/h3>\n\n\n\n

Those people who are suffering from heel pain should evaluate their exercise <\/a>routine. Should the patient find that they are running more miles than usual, or completing an exercise regimen that calls for jumping, then this may be the reason why they suddenly start to develop heel pain.<\/p>\n\n\n\n

It\u2019s essential to note that these symptoms of heel pain won\u2019t go away by themselves unless the patient decides to rest. Heel pain may take up to two to three weeks to dissipate. However, many active people can\u2019t sit on the sidelines for this length of time, and as a result of their impatience, they return to the gym where they injure the heel again.<\/p>\n\n\n\n

Pacing yourself during exercise ensures that you don\u2019t exceed your limits. Always ensure you warm up and stretch your feet thoroughly before any training session. Know your limits in the gym and on the track, and stop training if you develop any signs of heel pain.
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