Heel pain is a common problem, and in most cases, it will go away if you follow a few simple self-care steps. If the pain lasts more than three weeks, you should see a podiatrist for help. There are many types of heel pain, each with its own cause and treatment. 

If you have heel pain, some simple things you can do for yourself include: 

  • If your shoes don’t fit well, don’t wear them. You should also avoid walking or exercising on hard ground. Take breaks and don’t walk or run too quickly. Wear shoes with good heel cushioning and effective arch support (no more than 6-10 mm higher than normal). 
  • Resting your foot as much as possible and doing stretching exercises and deep-heat therapy can help. Steroid injections and even medication or surgery can also help the tight tissue “band” be broken down. 
  •  You should use ice packs for 10 minutes twice a day and ibuprofen for pain when you’re sick (always check with your GP or pharmacist before taking any new medication).  
  • In some cases, padding and strapping are used to change the direction of the ligament’s stretch, which can help relieve pain in the short term. Because this is going to happen for a while, special insoles (orthoses) may be prescribed to help the feet work better and make it less likely that this will happen again. 
  • Try to lose weight if you’re fat. 

The examples of heel and ankle injuries are the following: 

  • Plantar fasciitis is an inflammation of the connective tissue in the arch of the foot. 
  • Bursitis of the calf (calcaneal bursitis) 

The medicine and ultrasound can help for a short time, but in the long run, a shoe insert may be needed. It will also help if you pay attention to what’s rubbing and use the right padding and strapping. 

  • Heel bumps 

Most people can make their shoes more comfortable, but a leather heel counter and wearing boots may help. Surgery may be needed in more serious cases that happen over and over again. 

  • Tarsal tunnel syndrome 

Special shoe inserts can lessen the pressure on the nerve and may be right for certain types of feet. In some cases, injections of medication into the area where the tibial nerve is inflamed may be needed. 

  • A soft heel cushion can help if your heel pad has been inflamed for a long time: A soft heel cushion can help. 
  • In the case of a fracture, an X-ray is needed to make sure that this is the correct diagnosis and to figure out how bad the injury was and what kind of treatment to follow. 
  • Severs disease (calcaneal apophysitis) 

This is a short-term, self-limiting condition that can be painful at the time. Rest and proper stretches may help. 

  • In order to treat Achilles tendinosis, you need to do special exercises to strengthen the tendon and wear an insole to raise the heel for a short period of time. 

How can I stop the pain? 

  • The first thing you should do is follow the self-care steps above. 
  • When should I go to the doctor? 
  • If you have any problems with your feet that don’t get better on their own or with regular foot care in three weeks, you should see a doctor. 

Control your Feet  

Conducting routine foot examinations is the first step toward early detection. By checking your feet on a regular basis, it becomes much easier to notice any changes. These changes can be life-threatening for people with diabetes. 

Move your Feet frequently 

Exercises that involve your feet can range from foot and toe exercises to full-body workouts and are a top priority to improve blood flow. While you are at home, household items such as towels or cans can be used to assist with stretches or weights. 

Maintain a Clean feet  

While you may not leave the house daily for work or school, you should still wash your feet daily. If you walk barefoot, you will pick up any dust or dirt on your floors. If you wear flip-flops outside, you risk getting some dirt under your feet. Your feet may sweat while you are resting. Every day, wash and dry your feet to prevent moisture buildup between your toes. This environment is ideal for the fungus. 

The Podiatrist at Doral health and Wellness will help you maintain and improve your conditions on your feet. Please contact the experts at 347-955-3463 ·The Health facility is situated in Brooklyn New York and the email is info@doralhw.org or click the website of podiatristsbrooklyn.com.