Is heel pain preventing you from engaging in daily activities that you enjoy most? If so, you're experiencing plantar fasciitis, which is when the band of tissue (i.e. plantar fascia) that stretches from your heel to your toes, is inflamed—this typically occurs once the fascia becomes agitated. Dr. Leonard Vekkos with Foot & Ankle Wellness Center in Woodridge, IL, encourages you to learn more about how to reduce your heel pain.
Heel pain can be fairly easy to treat on your own but can return or worsen if ignored. If you're experiencing heel pain, it's likely you feel it most under your heel, or behind it, typically as a result of a pinched nerve, heel spurs, stress fractures, or arch problems.
Here are 5 ways in which you can reduce your heel pain:
Resting and Stretching
If you're an active person or lead a busy life, limiting your daily activities may not seem feasible. However, being on your feet for long periods of time will only agitate your feet further, likely causing you greater pain.
There are a few stretches that you can practice often to relieve the stress built-up throughout your day. One exercise is to hold your toes and pull them toward your shin, effectively stretching the arch of your foot. To further stretch your foot's arch, you can roll your foot over a tennis ball, or another similar object, which helps loosen the Achilles tendon.
Icing
By placing an ice pack over the affected area, you're helping to decrease inflammation. At Foot & Ankle Wellness Center in Woodridge, IL, Dr. Vekkos recommends icing in twenty-minute intervals throughout your day to reduce your heel pain. You should apply ice with a soft, thin cloth between the ice and your foot—this prevents burning your skin from the ice.
Wearing The Proper Footwear
Though it's best to avoid walking on hard surfaces for extended periods of time, you can improve your overall condition when wearing shoes that offer optimal support and comfort. Footwear that has proper arch support and an elevated heel will reduce the stress you're placing on the plantar fascia.
Using Orthotics
In many cases, our patients opt to use orthotics to provide additional arch support, and to readjust their foot to the proper position. These are often custom-made prescriptions or the less-expensive option to purchase orthotics over-the-counter.
Taking Over-The-Counter Medication
Pain relievers and anti-inflammatory medications like ibuprofen (Advil) or acetaminophen (Tylenol) will help alleviate some of the tension and stress on your feet.
If you're still experiencing heel pain after several weeks, it's time to visit your foot and ankle surgeon, Dr. Vekkos in Woodridge, IL. When you visit with us at Foot & Ankle Wellness Center, you can expect the most thorough examination and attentive care concerning your heel pain. To schedule an appointment with us, give our office a call at (630) 852-8522, today!