How do I get rid of the pain in my heel?

aching feet

Why does your heel hurt when you walk?            

Combined between your ankle and foot are 26 bones, 33 joints, and over 100 tendons. Within that, the largest bone is the heel. One of the worst things you can experience when walking is heel pain. Every step you take requires putting your weight on one heel then the other. The pain my be like sharp needles sticking your heel or may be a crush pressure with your weight with each step. 

If you have been suffering with heel pain for months, or even years, it is likely because of plantar fasciitis. The common complaint describing this foot injury is a stabbing pain near the heel at the bottom of the foot.  What is plantar fascia? 

The plantar fascia is a deep tissues located between the heel bone and toes and is a deformation that tissue. It causes inflammation, irritation, and heel pain. This tissue can be damaged by overusing it, usually related to sports, abnormal foot mechanics, or improper footwear. Other factors that have been known to contribute to plantar fasciitis include:

  • Age: Between the 30 years old and 60 years old.
  • Obesity: Overweight puts stress on the entire body, and especially the plantar fascia.
  • Extended standing: Extended periods of standing over the years on hard surface can damage this tissue. 

What causes constant pain in heel of foot?

Plantar fascia isn’t the only cause of constant heel pain. You may experience heel pain without injury, or your heel pain is a symptom of these issues:  

  • Sprains and strains. This are typically the result of physical activity that can be a minor injury or worse. 
  • Fracture. This is usually an immediate, insufferable pain that requires immediate medical attention.  
  • Achilles tendonitis. When the tendon that runs between the calf muscles to the heel. When overused, it becomes inflamed and painful.
  • Bursitis. There are sacs around the joints of your feet, when they become filled with fluid, this is bursitis and is painful.
  • Osteochondroses. A common problem in children and adolescents.  

Is walking good for heel pain?

No, while heel pain will usually go away on its own, using some home remedy methods. If your heel pain severe, rest is the best treatment. Avoiding activities that puts stress on the heels like running, standing, and walking for long periods on hard surfaces. 

What is the natural remedy for heel pain?

Yes, and definitely worth trying, but again, when your foot or heel pain is severe, seeking medical care is recommended.  Some home remedies you can try to relieve any foot or heel pain are: 

A Contrast Bath:

Fill one bucket with hot water up to a comfortable level. Fill a second bucket with cold water and ice. Submerge your feet in the hot water bucket for three minutes and then immediately move to the cold water bucket for one minute. Repeat the process for fifteen minutes twice a day. 

A Ball Massage:

Place a tennis ball under your heel and roll the ball. As you roll the ball, move it between the ball and heel of your foot.  

A Bottle Rolling:

Take a freezing water bottle. Keep it under the foot. Roll the affected area over it. Continue this for 15 minutes twice a day.

A Hot Fomentation:

Soak your feet in hot water with Epsom salt in the water. 

A Foot Massage:

For many people, a foot massage is one of the best natural treatments. Applying pressure on to the heel with knuckles or thumbs while extending the ball of the foot.  Other things that can help are foot packs made of hot linseed oil soaked rag and wrap around both feet. You can also try walking on your toes when you first get up.

Self-Stretching Techniques:

Stretch the calf muscles by wrapping a towel around the arch while in a sitting position. Hold the towel edge and pull your feet towards your face, holding for 15 seconds. Repeat this process five time. 

Stretch your planta fascia by sitting on the floor with your knees bent and toes bent upward as you lower your buttock so that you’re stretching your foot arch. Hold that position for thirty seconds and repeat the process ten times. 

Heel Insoles:

Proper foot attire is recommended for anyone having foot or heel pain. Wearing soft comfortable shoes and not hard sole slippers. Adding silicon based insoles for external like full-length insoles to help avoid putting pressure on the base of your toes.  

A Medial Arch Support:

For a flat foot, using a medial arch will compensate and correct the flat foot, releasing the pressure from your foot and ease your heel pain.

walking after heel pain

When should you see a doctor for heel pain?

When you’ve tried all the recommendations above and you’re still experiencing heel pain and swelling, especially if the heal pain is severe with swelling, you should seek professional medical attention.  Other indications that your heel pain needs medical attention: 

  • Foot can’t bend downward
  • Unable to stand on toes
  • Unable to walk normally
  • Heel pain with fever or numbness, tingling

Anytime you have foot or heel pain that lasts an extended period of time, medical attention should be sought. Sometimes, foot or heel pain is from other areas of the body like the back. Ignoring these pains will only allow them to continue and increase, possibly start causing other problems. Need treatment or orthotics for your heel pain in Chambersburg, PA? Call (717) 263-8919 today!