In most cases, heel pain
can be successfully treated and managed. There are dozens of treatment options available, and method works by limiting the stress placed on the heel, alleviating inflammation and stretching the muscles of the foot. It takes time to find a method that works well for you. These three treatment methods are some of the most common ways to treat heel pain.
Several stretching exercises can help relieve heel pain. Rolling over the foot with a tennis ball or a can help massage and stretch the heel. Plantar fascia specific stretching exercise can be incredibly useful. One very effective exercise requires you to cross your leg over the other. Pull the toes back towards the shin until you feel a stretch in the arch or plantar fascia. A study found that plantar fascia specific stretching were the most effective for patients suffer from heel pain. Exercises that stretch the foot, Achilles tendon and plantar fascia will increase flexibility and reduce heel pain.
There are several ways you can reduce impact. Avoiding high impact activities is important for athletes and highly-active people. Reducing body weight can also be beneficial. Cushion, insoles and soft-heeled footwear can be helpful, especially for people who are on their feet throughout the day. This type of footwear is typically made of plastic, rubber or felt. Soft-heeled footwear and inserts absorb shock, and lessen impact. This reduced impact puts less stress on the foot and helps reduce inflammation. Taping the foot using arch supports and orthotics can also be effective.
Night splints can help hold the ankle in dorsiflexion as you sleep. In a study two thirds of participants found that morning pain and stiffness was reduced after wearing night splints. The splint holds the foot with the toes pointed up. This applies a gentle relieving stretch to the plantar fascia. It also stretches the Achilles tendon and prevents contraction. You can wear these splints every night for several months. As your symptoms decrease you can reduce how often you wear the splints.