Heel pain is a common complaint among runners, hikers, dancers, and people who stand all day at work. It is often a telltale sign of a condition called plantar fasciitis, which affects the tough fibers that run along the sole of the foot. If your podiatrist has told you that your plantar fascia is the source of your heel pain, the following four lifestyle tips may help to relieve the pain.
1. Stretch Every Day
One of the main risk factors for developing plantar fasciitis is having tight calf muscles. You can treat the condition at home simply by stretching your calves every day. The easiest way to do this is to stand facing a wall and step back with one foot. Bend the front knee and straighten the back one until you feel a stretch up the back of your back leg. Be sure to keep your back heel on the ground. Hold for 30 seconds, and then swap sides and repeat on the other leg.
2. Use a Night Splint
Most people find that their heel pain is worst when they wake up in the morning. This is because their muscles tighten up overnight. The simple act of getting out of bed puts a big stretch through the plantar fascia, leading to an intense burst of heel pain. You can prevent this sudden pain by wearing a device called a night splint, which is a rigid cast that fits around the foot and ankle. Wearing a night splint will help to maintain a slight stretch in your calf and ankle while you are asleep.
3. Rest as Much as Possible
Rest is a key part of recovery from heel pain. If you have to stand for long periods at work, ask your manager whether you can sit instead. If you run or walk a lot for leisure, cut back your mileage until your heel pain starts to feel better.
4. Use Orthotics
Orthotics are insoles that you wear inside your shoes to reduce the strain on your plantar fascia. Podiatrists recommend wearing arch support insoles as part of the treatment for heel pain. These insoles help to keep your foot in the correct position to allow the injured tissues to heal. Wear your orthotics at all times, even at home, to support your foot and allow it to recover. Avoid walking barefoot, which can make heel pain worse. You might find that it helps to keep your shoes and orthotics by your bed so you can put them on as soon as you get up in the morning.
For more tips on treating your heel pain, contact a local podiatrist.
