Feeling pain in your heels can be really annoying and may interfere with your everyday life. The pain you feel may be located behind your heels, on the bottom, or in the arches of your feet.
There are many triggers of heel pain such as: wearing flats, fractures, injuries, sprains, compressed nerves, obesity, wearing wrong shoes etc.What is more, there are some medical health issues that cause heel pain.
Some of them are bursitis, Achilles tendinitis, fibromyalgia, arthritis, tarsal, tunnel syndrome, heel spurs, tendinitis, and plantar fasciitis.
Only people who have experienced heel pain know the suffering, the intensity, and the irritation, thus we offer you some treatments that you can do at home to ease the pain you feel.
1. Massage Your Feet
This is a natural and easy method that may treat heel pain. This is not a permanent solution, but you will feel relief. Massage helps in muscle relaxation, easing the pressure, it improves the circulation of blood, and lowers stiffness. If you happen to feel discomfort, you may be massaging your heels too intensly.
You can use whichever oil you like, coconut, olive, mustard or sesame oil when you massage your feet. The massage should last for 10 minutes, and you should do it till the pain goes away.
Using ice as a treatment is an excellent way to relieve pain. The cold temperature numbs the nerves and eases the pain. What is more, the ice reduces the swelling and inflammation. Put some crushed ice in a plastic bag, wrap it in a cotton towel, and put it on the painful area. Keep it for 15 minutes. Repeat this method several times per day.
There is one more option. Take a bottle of water, freeze it, and roll it with the foot for 10-15 mins. Do it as much as you need it. Remember not to apply ice on your bare skin since it may cause injury on the tissues.
3. Hot and Cold Water
Using hot water will improve the blood circulation, and the cold water will lower the inflammation. You can also use a warm pad and ice bag instead of water.
4. Epsom Salt
Epsom salt contains magnesium sulfate crystals. That is the reason why it provides immediate pain, inflammation, and swelling relief. If you make a combination of warm water with Epsom salt, it will provide relaxation. Make yourself a bath by mixing hot water and three tablespoons of Epsom salt.
Put your feet in the water and let them stay in for 15-20 minutes. Afterwards, dry your feet, and apply some skin moisturizer. You can also do a tender massage for 5 minutes. Do this 2-3 times per week till you feel the pain going away.
5. Apple Cider Vinegar and Sage
Using an apple cider vinegar wrap is one more treatment. ACV contains anti-inflammatory and antioxidant properties that relieve pain. Take a pan and fill it with one and a half cup of water and one-quarter of apple cider vinegar. Then, heat this mix till it gets warm.
Take a clean washcloth and soak it in the solution. Put this washcloth on the area that hurts you, cover it with a dry towel to keep the heat. Let it stay for 15-20 minutes. Repeat the procedure 2-3 times and repeat it as much as you need. You can also use a few leaves of sage, rub them with your fingers and put them in a bowl with one cup of ACV.
Heat this mixture to boil, and then let it stew for 5 mins. Take a cotton cloth, soak it in the mixture, and put it on the painful area. Do this a few times per day.
6. Stretching Exercises
These exercises lower the ache and help you recover faster. They also make your muscles and tendons strong to prevent pain in the future. We offer you one useful exercise. Take your shoes and socks off. Stand in front of a wall a few feet away. Use your hands to press the wall.
Put one of your feet forward, lean slowly, and you should feel a stretch along the back of your leg and heel. Stay like this for half a minute. Do this again with the other leg.
You should do this for 10 minutes with every leg to ease the pain.
If your foot pain is linked to edema, then you need asparagus. Just steam some asparagus and eat it. It has natural diuretic properties which will help you get rid of excessive fluids. This will lower the inflammation.
Turmeric contains curcumin which works as a painkiller and lowers inflammation. Take one pot and fill it with a cup of milk and one tsp. of turmeric powder. Stew this for 5 minutes on a low temperature. You can add some raw honey to this mixture. Drink this 2-3 times per day to reduce the ache.
This herb has been used for centuries to relieve pain and reduce inflammation. All you need to do is make some tea of chamomile and soak your feet in it. It not only relieves the pain, but it will also deal with callosities and corns.
All you need to do is add ginger when you prepare your food or drink it as tea. It contains the enzyme zingibain which has properties that reduce inflammation.