Heel pain is a common affliction that can affect your ability to work or enjoy daily life. Some causes of heel pain are best addressed by self-care and lifestyle changes. Others, such as fractures or sprains, require immediate treatment.
Try the tips below to find relief from mild or chronic heel pain. If you think you have a severe injury, don't hesitate to seek medical care from Dr. Gary Rogers, your Wilmette and North Shore, IL podiatrist at Wilmette Foot and Ankle Clinic--but be sure to use these techniques during your recovery to speed healing and protect yourself from future injury.
The classic home treatment for injuries and pain, the RICE method reduces inflammation to relieve your pain faster.
- Rest: It may go without saying that rest is essential for healing, but this is often the most difficult part of being in pain. It’s hard to give up the activities you love or slow down with your daily responsibilities--but it’s extremely important to rest now so you don’t cause yourself more pain and suffering in the future.
- Ice: With a barrier over your skin, place a cold pack on the painful area for 15-20 minutes several times a day. Ice constricts the blood vessels to reduce swelling and pain.
- Compression: Wrap an elastic bandage around your aching foot to prevent inflammation and provide extra support. This can be worn during both rest and daily activities.
- Elevation: While you rest or sleep, prop your foot above the level of your heart as frequently as possible to encourage circulation and faster healing.
Massage and Stretching
Self-care activities can go a long way in relieving many cases of heel pain. Stretching the calves, hamstrings, and soles of the feet often helps release tight and painful muscles. You can also use your hands or small foam rollers to massage your feet and lower legs.
Cushions and Support
Sometimes heel pain is caused by improper arch support or ill-fitting shoes. Insoles or heel pads can help cushion and align your foot; alternatively, it may be time for a new pair of shoes.
When self-treatment isn't enough, it’s important to visit a Wilmette or North Shore podiatrist as soon as possible to relieve the root cause of your pain. Your podiatrist may recommend cortisone injections, physical therapy, or surgery as possible treatment options.
Wilmette and North Shore Podiatrist
If you have severe heel pain that you can't resolve on your own, don't wait to seek help. Continuing to walk on a painful foot can lead to more severe problems later.
Gary Rogers, DPM serves the Wilmette and North Shore, IL areas with expert podiatric care. For relief from heel pain, request your appointment now or call (847) 256-4434 today.