Heel pain can occur due to various reasons. The most common among them are poor posture, obesity, improper foot wear or unstable gait. Other reasons for heel pain can be gout, arthritis and rheumatic condition. Heel pain should be treated as soon as it is detected to prevent it from becoming permanent. It can be managed with simple home remedies that bear fruitful results if followed regularly.
Do not wear worn out shoes as they can hurt your heels while walking. Wear proper shoes to suit the occasion. For walking or jogging you should always wear sports shoes which have shock absorbing qualities. Ladies should wear high pencil heels only on special occasions and that too for short periods of time. High heels cause unnecessary strain on calves and heels and cause pain. People suffering from heel pain can use heel pads in their shoes to support the heels. It eases pain and soothes paining heels.
Heel massage gives instant relief in heel pain. It stimulates blood circulation and relieves muscle tension in the area. Regular heel massage can treat heel pain permanently. You can use sesame oil for massage as it has the ability to warm up the area and penetrates easily in to the skin. It relaxes the muscles and relieves heel pain. Pain relieving herbal oil that contains the extract of arnica, ginger, camphor and peppermint are very effective to treating heel pain.
Icing helps to reduce swelling and pain in heel by contracting the muscles. Pack some crushed ice in a plastic or cloth bag and gently massage the heel for 10-15 minutes. Stop for 10 minutes and as you feel the heel warming up start massaging again for 10 minutes. Do it 2-3 times and repeat two times a day. You can do icing on the heel with an ice cube; wrap an ice cube in a handkerchief and massage the heel as mentioned above.
Obesity puts extra pressure on your legs and feet. It is one of the most common factors for heel pain. You should manage your ideal weight to treat and prevent heel pain. Follow a regular exercise regime and proper diet for weight management. You can consult a dietician and a physical trainer for proper guidance to begin your weight management programme.
Stretching exercises for heel is a remarkable way to treat heel pain. These are simple exercises and can be performed at any time. You should do two to three sessions of stretching exercises to relieve heel pain. Sit on a straight backed chair or on a firm mattress. Fold your one leg from the knee and place it on the other leg. Hold the toe with your hand and bend your foot forward and backward as much as you can. Do it 20 times on each side. It helps to stretch the entire muscles of the foot and relieves heel pain. In case of severe pain do the exercise gently and for a lesser period of time.
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