Your ankle and foot comprises of 33 joints, 26 bones, and more than 100 tendons, according to Health Line. The heel is the largest bone in your foot.
If you injure or overuse your heel, you may experience heel pain. This can range from disabling to mild pain. It is possible that you will need to have a podiatrist or doctor diagnose the cause if simple home remedies do not ease the pain.
Here are 5 Ways on How to Quickly Stop Heel Pain.
Natural Home Remedies for Heel Pain:
Place an ice pack on your heels. Don’t have an ice pack? You can wrap ice cubes in a towel.There is no less expensive step to quickly lessen numb soreness and inflammation.
Ice may not cure underlying conditions such as Plantar fascia tears, heel spurs, or Plantar Fasciitis, but, it can make the pain a little more bearable everyday, until your other healing ways have time to go into effect.
2. Freeze and Roll
1. Freeze a small water bottle.
2. Cover it using a towel.
3. Place the arch of your foot on top of it.
4. Slowly roll bottle beneath the arch of foot for at least 5 minutes at a time.
5. Switch sides and repeat.
3. Foot Soak and Packs
Try Arnica salts or Epsom salts in the bath for a foot soak, or you can soak a washcloth in heated linseed oil and apply it to your heel.
These are tried-and-tested folk remedies for all kinds of pains and aches.
Massage is another simple, quick and natural treatment for heel pain. It is not a long-term treatment option, but, it provides quick relief from pain.
Also, massage will help relax the muscles, reduce the stiffness, release the pressure, and improve blood circulation.
You can massage your painful heel at any time of the day, in particular after exercising, before going for a run and before going to bed. For massaging, you may use any kind of oil,including coconut, olive, mustard or sesame oil.
1. Apply warm oil of your choice on the affected area.
2. Gently apply pressure on the painful area for at least a few minutes, using both of your thumbs.
3. Massage the sole of your foot for at least 10 minutes.
4. Repeat a few times daily, or until the pain subsides.
5. Do the massage yourself or you can get help from an expert.
5. Stretching Exercises
In most cases, stretching exercises can help in reducing the pain and in promoting a quick recovery. Also, it can even strengthen the tendons and muscles in your foot, to prevent further pain.
One of the best stretching exercises, for heel pain is the “standing wall stretch”.
1. Stand barefoot at least several feet away from and facing a wall.
2. Press into the wall, using both your hands.
3. Place 1 foot forward, then slowly lean and feel the stretch along the back of your heel and leg.
4. Hold this position for at least 30 seconds.
5. Repeat and switch sides.
6. Do it 10 times on each side to get relief from heel pain.
When to See Your Doctor?
If you develop heel pain, you may at first try some home remedies, including rest, to ease your symptoms. But, if your heel pain does not go away within 2-3 weeks, you should make an appointment with your doctor.