To alleviate heel pain, you'll likely need a combination of rest, support, and pain management. Here's a breakdown of methods to help your heel stop hurting:
Immediate Steps for Heel Pain Relief
- Rest: Minimize or avoid activities that aggravate the pain. This is crucial for healing.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day. This helps reduce inflammation and pain. Wrap the ice pack in a towel to protect your skin.
- Pain Relief: Over-the-counter pain relievers like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) can help manage the pain. Follow the recommended dosage instructions.
- Supportive Footwear: Wear comfortable, well-fitting shoes with good arch support. Avoid high heels or flat shoes with minimal cushioning.
Longer-Term Solutions and Support
- Orthotics: Use heel cups, felt pads, or shoe inserts to provide cushioning and support to your heel. These can help redistribute pressure and reduce strain.
- Night Splints: Wearing a night splint can keep your foot flexed, which stretches the plantar fascia and Achilles tendon overnight. This can be particularly helpful for plantar fasciitis.
- Crutches: In severe cases, using crutches to temporarily take weight off your foot can allow it to heal. This is usually recommended by a doctor.
- Stretching Exercises: Regularly perform stretching exercises to improve flexibility in your foot and ankle. Examples include calf stretches and plantar fascia stretches.
When to See a Doctor
If your heel pain persists despite these measures, or if it is severe, consult a doctor or podiatrist. They can diagnose the underlying cause of your pain and recommend further treatment, which may include:
- Prescription Medications: Stronger pain relievers or anti-inflammatory medications.
- Physical Therapy: A physical therapist can guide you through specific exercises and stretches to strengthen your foot and ankle and improve flexibility.
- Injections: Corticosteroid injections can provide temporary pain relief, but they are not a long-term solution.
- Surgery: In rare cases, surgery may be necessary to correct structural problems or release the plantar fascia.
