Heel pain is one of the most common complaints that we hear in the clinic. Regardless of whether its caused by plantar fasciitis, Achilles tendonitis or heel spurs, finding ways to effectively manage this pain is crucial to get moving again freely. Keep reading to see our tips to manage your heel pain this upcoming summer!
1.Stretching Exercises
One common cause of heel pain is tightness in the calf musculature complex, so simple calf and Achilles stretches can really help to alleviate the pressure and tension that the heel can be under. Don’t know how to do a calf stretch properly? Here is a simple guide:
- Stand roughly 30cm away from a wall and place both hands on the wall. Make sure your feet, hips and shoulders are facing straight towards the wall.
- Start with the Right foot back, making sure the heel is on the ground and the knee is straight. Keeping the heel grounded, slowly bend at the elbows until you feel a stretch at the right calf. Hold this position for 30 seconds and swap to the other leg.
- Repeat this until you have completed 3 sets of 30 seconds on each leg. Complete this 5x per day.
2. Proper Footwear
Footwear is often overlooked for reasons that someone can develop heel pain. Especially since the COVID-19 pandemic, more people are working from home either full time or part time and do not wear any footwear at home. If you have tiles or wooden floorboards and you walk around the house with no shoes on this can place your heels under a lot of stress and this can eventually lead to microtears in the plantar fascia and Achilles tendon.
We recommend that your wear shoes that provide adequate support, cushioning and stability. At Sole-Lution Podiatry we have vast experience in the best supportive footwear for all purposes, so please feel free to call or come into the clinic if you are looking for footwear advice. It is also important that when purchasing shoes for regular exercise that they are suitable for your foot type and gait mechanics.
3. Epsom Salt Bath
This is one of my personal favourites, especially after a long day at work. Epsom salt contains magnesium, which aids in muscle relaxation and reducing inflammation. Soaking your feet in warm water with Epsom salts for 15-20 minutes a day can really provide relief from heel pain as well as promoting overall relaxation.
Conclusion
There are many causes of heel pain and we hope that what we have gone through today can help relieve some of the discomfort you might be going through. If you are still experiencing heel pain or have any questions, feel free to visit our clinic and our Podiatrists will take you through a thorough history taking and examination to help you get back to moving pain free again.
Have a great day!