Dealing with heel pain
Heel pain a common condition that usually affects the underside or the back area of the heel. It is caused by plantar fasciitis which is pain at the bottom of the heel or it can be caused by Achilles tendinitis which is pain at the back of the heel. Pain develops gradually and usually severe in the morning upon waking up.
Causes of heel pain
- Wearing flat foot wear and poorly fitting shoes
- Wear and tear on the heel pad
- Pinched nerve
- Pounding the foot on hard surface
- Pain can be caused by some conditions that include arthritis, tarsal tunnel syndrome, Achilles tendinitis, bursitis, gout, fibromyalgia, heel spurs and plantar fasciitis.
- Take plenty of rest especially the affected foot for at least a week. Avoid performing activities such as jumping, running and other activities that result to pain.
- Use the prescribed crutches or a cane to avoid putting weight on the affected foot and support the area for fast healing of the condition.
- Apply ice on the area for at least 15 minutes 4 times every day to lessen the pain and the inflammation. Put some ice cubes in a plastic bag and wrap it in a towel or cloth before placing to the area.
- Massage the area to release pressure, relax the muscles, proper blood circulation in the area and lessen the stiffness. Apply olive or coconut oil on the area. Using both the thumbs, apply mild pressure on the painful area for a few minutes; massage the sole of the foot for at least 10 minutes several times every day until pain subsides.
- Wrap the affected foot using sports tape for stability of the muscles, tendons and the joints. Avoid wrapping it too tight to prevent problems with circulations.
- Take the prescribed over-the-counter medications such as ibuprofen or aspirin to lessen the pain and the inflammation.
- Perform gentle stretching exercises to strengthen the tendons and muscles in the foot, to lessen the pain and for fast healing of the condition.
- Use the prescribed heel pad or orthotic inserts for the shoe to support the arches when walking
- Wear properly fitting shoes and use heel lifts and shoe inserts
- Wear a night splint at night; it stretches the foot while sleeping.
- Lose some weight if overweight.
The details posted on this page on heel pain is for learning purposes only. To learn more about the usual causes, enroll in a first aid course with one of our training providers.