Heel pain is a form of foot pain which is very common in adults. In most cases, the pain results from daily exercises and activities. Calcaneus or the heel bone is actually the largest bone found in the human foot and during walking the heel is the first area of the food that comes into contact with the ground.
There are two structures found on the sole or bottom part of the foot that is primarily linked with heel pain, i.e. the plantar fascia and the Flexor digitorum brevis muscle. Gait abnormalities are responsible for causing inflammation on the various structures that are attached to the heel bone which results in heel pain. The condition is commonly caused by inflammation of the plantar fascia.
Being one of the problems affecting most people today, it is essential that you do everything possible to stop this condition as soon as possible. In the case that you experience a persistent heel pain, it is always important that you contact your medical provider as the pain could be caused by calcified deposits, stress fractures or heel spurs. Fortunately, it is easy to relieve pain in your heels and here are some of the most effective tips that can help you out.
1. Get up and walk
The worst thing that you can do is sit all day long as this can have far-reaching effects on your feet. Actually, what happens when you sit all day long is that your calf muscles tend to tighten up and the ligaments and tendons on your heels are pulled thus causing pain.
So, instead of sitting, make a point of getting up and walking around to help your feet relax. If you are at the office, go for a short stroll or stand up and lean against the wall for some time and you will be thrilled to see your heel pain go away. This is because you are helping to stretch your calf muscles out and relieve pain and tension in your feet.
2. Avoid wearing shoes without support
If you have shoes with little or no support, it is advisable that you get rid of them. Wearing flip-flops at all times is very risky as they provide very little support to your feet if any. The straining of your calf muscles may also lead to the straining of the connective tissues on your heels and the Achilles tendon thus causing pain.
As such, it is advisable that you consider getting yourself sandals that have arch support and heel pain will cease to be a problem for you. Supporting your heel reduces the pressure exerted on it thus minimizing the likelihood of experiencing the problem.
3. Excess weight might not be good for you
People who are overweight have high tendencies of experiencing heel pain and it is advisable that you get rid of that excess weight. Today, a large percentage of the population deals with the problem of obesity and being overweight.
It is thus very important that you do everything possible to cut down on that excess weight as, besides being one of the main causes of a painful heel, it is also dangerous for your health. Such extra pounds of weight put extra strain on the tendons and muscles that are connected to the heels. As such, it is advisable that you consider slimming and you will be able to forget all about painful heels.
4. Apply ice to your heels
Applying ice to your heels provides you with very good relief and helps you get rid of heel pain completely. If you start experiencing some pain in your heels, it is highly recommended that you immerse your feet in cold water and apply ice; the pain will be gone. In addition, consider getting some rest, as this will give your heels some time to rebuild and heal. In most cases, your heels just need some rest and a comfortable cushion and they will revert to their healthy state again.
5. Get some good orthotics
Shoe inserts or orthotics will help you a lot by cushioning your heels especially during strenuous activities and when engaging in sports. While high-quality orthotics might cost a little more, they will nevertheless go a long way in terms of ensuring that they relieve you from heel pain and are definitely worth the cost.
If you have some worn out shoes, get rid of them immediately and replace them with shoes or sandals with good soles. Overly worn shoes and sandals can easily lead to plantar fasciitis where the tissue that connects the toes and heel becomes inflamed. Good orthotics will save you from a lot of foot problems, as you might probably imagine.
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