Heel pain is a common foot condition usually felt as an intense pain when using the affected heel. This condition could be severe if you left it untreated. When you don’t take care of it, heel pain worsens gradually. There are several treatments of heel pain. These include stretching the plantar fascia, taking NSAIDs, using an ice pack, and exercising. This article will look at some exercises to help alleviate heel pain. The exercises that are recommended for heel pain include those that will stretch and strengthen the plantar fascia.
Stretching the plantar fascia:
Stretching the plantar fascia yourself is an effective home remedy for heel pain. Many people find that the stretches work only in the short term. Over time, you may increase the sensation of pulling on the bottom of your heel, which may prolong the recovery process for plantar fasciitis. A podiatrist can suggest a routine that stretches the plantar fascia as part of your overall treatment plan.
There are many ways to treat heel pain at home, but one of the most effective is to avoid the activity that causes it. While rest and ice are both effective, nonsteroidal anti-inflammatory drugs (NSAIDs) may alleviate pain. You should consult with your primary care physician to determine the best course of treatment for your condition.
Using an ice pack as a home remedy for heel pain can help relieve swelling and pain and promote healing. It should be kept on the affected foot for about 20 minutes. The ice pack should be wrapped in a towel to avoid touching the skin. Another alternative is a cold compression pack, also sold in drugstores. Regardless of what you choose, a cold compress will work to reduce inflammation and pain. Repeat this procedure several times per day and as needed.
One of the first steps in treating your heel pain is to stretch your heel muscles. There are many different exercises you can do to do this. First, place a folded towel under the arch of your foot. Then, pull your foot up toward you while stretching your heel muscles. Hold this position for 15 to 30 seconds and then switch to the other leg. Other exercises you can try include calf stretches, which stretch the soleus and gastrocnemius muscles.