Alleviating Heel Pain

Heel pain is a widespread problem with several different causes. Because of the sheer quantity of different reasons, it can be challenging to find out what’s causing the pain without professional help. No matter if you’re suffering from plantar fasciitis or a heel spur, the best way to get to the root of your problem and find a solution is to get in touch with a local podiatrist. While you wait for your appointment, here are some basic techniques you can practice at home to attempt to alleviate some of the pain. 

Fix your footwear 

Firstly let’s take a look at the footwear you’re wearing. There are two primary issues with your footwear that may be causing or worsening heel pain. The first of these issues may be the type of shoes that you are wearing. High heel shoes, for example, are notorious for causing heel pain. Flat flip-flops and sandals in the summer can also be a cause of heel pain as they don’t provide adequate arch support. Try to find a shoe with arch support that keeps the heel raised a little above the ball of the foot. 

The second footwear issue that you may be facing comes from poorly fitting shoes. Poorly fitting shoes put pressure on and can cause strain within some regions of the foot. If you’re unsure about your current shoe size, get in touch with a podiatrist or visit a professional shoe store for an up-to-date resizing.

Begin Stretching

Wall stretching

Certain stretches are known alleviators of heel pain. One basic stretch that you can perform is a wall stretch. Simply stand facing a wall, lean slightly forward, and place your palms flat against the wall. With your feet still flat against the floor, bring 1 foot in front of the other. Now begin to slowly lower yourself by bending your knees slightly until you can feel the stretch in the lower part of one leg. Remain in this position for roughly 15 seconds, then swap feet and position to repeat the process.

The heel raise

Heel raises are great for alleviating heel pain. Simply stand on a raised platform such as a stair with your feet on the step and your heels hanging over the edge. For safety, hold onto a handrail or wall support; now, begin to raise up the balls of your feet and then slowly go back down; repeat this up-and-down motion roughly ten times. You should primarily feel the stretch at the back of your ankles and in the calf muscles of your leg. We recommend repeating the stretch ten times for three sets, but you should always listen to your body; if you begin to experience pain in your ankle or feet, stop. Be sure to take a short break in between each set. 

Foot rolls

Foot roles are known to be one of the most effective stretches you can do for general foot pain. No specific equipment is required for the stretch; however, proper rolling devices are available should you wish to purchase one. If you do not have a proper rolling ball or device, you may use anything that fits comfortably under the foot, such as a tennis ball or a bottle.

Start this exercise by sitting down without your shoes off. Place the ball under your foot and start to roll your foot over it with steady but even pressure. You can continue this exercise for several minutes multiple times per day if you wish.

You may wish to use this method with a frozen water bottle during the summer months. This is great for relieving tired and aching feet.

During all of these stretches and methods, be sure to listen to your body. If at any time you experience unexpected pain or discomfort, stop the exercise immediately. It’s important not to push your body when experiencing pain, as this can worsen existing issues or even cause new ones.

Remember, these stretches will most likely not be a complete cure for your heel pain. These stretches are designed to help you alleviate pain and discomfort while you await your appointment with your podiatrist. A podiatrist will be able to offer you the best and most effective treatment, which may include a gait analysis to assess your feet and more generally determine the root cause of your problem. If you have not yet made your appointment with a podiatrist and would like a professional opinion on your heel pain, 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.