The discomfort in the heel is a frequent foot issue. Pain generally happens under, or just behind the heel bone which is connected to the Achilles tendon. The side of the heel may sometimes be affected. Beneath the heel, pain is referred to as plantar fasciitis.
Achilles tendinitis is the pain behind the heel. The inner or outer side of the heel and foot may also be affected by pain.
You may get heel discomfort if you damage your heel. This might vary from mild to severe. If easy home treatments do not relieve your pain, you may need to have a doctor or a podiatrist diagnose the problem.
Common Heel Pain Causes
Heel bursitis is an inflammation of the bursa, a fibrous sac filled with fluid near the back of the heel. It can occur as a result of landing awkwardly or forcefully on the heels, or as a result of pressure from footwear. Heel bone pain can be felt deep into the heel or towards the back of the heel. The Achilles tendon can bulge at times. The discomfort normally grows greater as the time goes on.
Heel bumps, sometimes called pump bumps, are a typical occurrence among teenagers. Because the heel bone is not fully grown, it rubs excessively, causing excessive bone production. It is often caused by a flat foot. Starting to wear high cushioned heels before the bone has fully matured can help.
Tarsal tunnel syndrome is a condition in which a major nerve at the rear of the foot is pinched or compressed. This type of compressive neuropathy can affect either the ankle or the foot.
Chronic inflammation of the heel pad can be caused by the heel pad becoming too thin or by walking too much.
Stress fractures in the metatarsal bones of the foot are more common in runners. Repetitive stress, vigorous exercise, sports, or hard manual labor are all associated with stress fractures.
Look Out For The Signs And Symptoms
Heel pain is often not symptomatic. It develops especially when walking, jogging, or running, and may be associated with intermittent or persistent discomfort if inflamed. Generally speaking, the source of the pain is not the heel itself but the accompanying soft-tissue damage.
Many describe back of heel pain and plantar fascism as a knife or pin that sticks into the base of their foot as they rise up in the morning. They frequently remark that after sitting down for a long time, severe discomfort emerges again.
Heel Pain Home Remedies
The RICE Protocol:
Rest: The afflicted foot should be kept off the ground. Walking, running, or participating in sports may aggravate the injury.
Ice: The person should apply an ice pack to the wounded foot as fast as possible. For the first 48 hours, they must repeat this procedure 15–20 minutes at a time throughout the whole day.
Compression: The damaged foot or ankle should be wrapped in a bandage. The bandage should be tight, but the person should avoid cutting off their circulation.
Elevation: The damaged foot should be elevated above the heart while the person is lying down. This will help to reduce swelling.
Change your footwear – Foot pain can be caused by ill-fitting or uncomfortable shoes. Switching to low-heeled, comfy shoes, especially during pregnancy, can help with arch pain and swollen feet.
Wearing wide shoes with a thick, cushioned sole can help those with plantar fasciitis, which causes pain at the bottom of the heel. A padded insole might also help.
Heel Pain Treatment Options
- NSAIDs (nonsteroidal anti-inflammatory medicines) can help with pain and swelling.
- If NSAIDs aren't working, corticosteroid injections may help, but they should be used with caution because long-term usage may trigger negative consequences.
- Physical therapy can offer exercises to stretch the plantar fascia and Achilles tendon while also strengthening the lower leg muscles, resulting in improved ankle and heel stability.
- Athletic taping improves the support of the bottom of the foot.
- Orthotics and insoles, also known as assistive devices, can help correct foot flaws while also cushioning and supporting the arch during the healing process.
Acupuncture Points For Heel Pain
The notion of acupuncture is that an anti-inflammatory, healing reaction in the body can be promoted by precision “acupressure sites” (with tiny needles).
Patients are initially evaluated, then instructed to lie down for the acupuncture section conducted by a trained acupuncturist. The acupuncture specialist will implant a few thin and sterile needles in the damaged region which remain in place for up to 30 minutes and can cause slight temporary relief.
Recommended Heel Pain Exercises
Note: During this massage, you should not experience discomfort. Pressure sufficiently to feel a slight strain, but not discomfort.
- Sit in a chair or stand on a tiny ball or a bottle of frozen water. The ice can decrease inflammation.
- Roll the ball or water bottle gently beneath your foot forward and backward. Start right under the ball and finish right before your heel.
- Roll back and forth the ball or bottle 10 times on each foot gently. Do a couple of sets per foot.
Note: Make sure your entire foot is on the ground and just let your toes do the work.
- Sit straight on a chair and place your toes in a towel.
- Curl your toes and pull the cloth 10 times to you. Do a couple of sets per foot.
- Make this a daily practice.
Heel pain is a rather frequent ailment. Foot pain can be caused by a variety of factors, including joint problems, pregnancy, sprains, plantar fasciitis, and a simple misuse.
Home remedies include stretching or elevating the feet and legs, wearing comfortable shoes, and soaking the feet in warm water, to name a few. However, not every solution will work for everyone.
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