If your heels are hurting—or they start hurting after only a few minutes of standing or walking—it can make it pretty hard to do the things you love to do. Now that cooler weather is finally settling in, you don’t want heel pain preventing you from staying active and enjoying the great outdoors!
Although many different conditions can cause heel pain—plantar fasciitis, Achilles tendinitis, heel bursitis, etc.—the good news is that a little home care can often bring relief. Here are six top tips:
- Check your shoes. Do they fit right? Do they offer cushioning and support? We know you love your worn-out sneakers or flats, but it may be time to look for something with better shock absorption.
- Don’t forget to stretch. Tight calves and Achilles tendons are a common source of heel pain. Gently stretching them in the morning and before any periods of activity can loosen tight tissues and reduce painful symptoms.
- Give yourself a massage. Using both thumbs, apply deep pressure to the heel, arch, and even the calves for about 1 minute. If that’s tricky, an alternative method is to roll a water bottle, golf ball, or other round object around under your arch for about 5 minutes.
- Put it on ice. Ice and cold packs are great for temporarily reducing pain and swelling. Just don’t apply ice directly to skin (protect yourself with a thin towel), and only ice for 20-30 minutes at a time.
- Switch up your workout routine. If you find your heel pain is associated with high-impact activities (like running or basketball), consider replacing some of that time with low-impact alternatives like cycling or swimming.
If your heel pain just won’t quit despite your efforts to manage at home, don’t throw up your hands—make an appointment with Advanced Foot and Ankle Specialists of Arizona. Our experts help people just like you overcome their heel pain through both traditional and high-tech methods, from orthotics and physical therapy to shockwave and platelet rich plasma therapies. Through careful examination, diagnosis, and helping you thoroughly understand your treatment options, we help you get back on your feet pain free as quickly as possible. Give us a call today at (480) 963-9000 and see us in Gilbert or Chandler, AZ.