Heel pain is a common complaint in most individuals. In most cases, plantar fasciitis is a prevalent cause of heel pain which affects millions of adults yearly.
The plantar fascia is a thick cord on the base of the foot that links the heel bone to the toes and providing support to the arch. This tissue can be damaged by overuse or being overweight.
Rest and application of ice
An effective remedy for heel pain due to plantar fasciitis is adequate rest and avoiding any aggravating activity.
For active individuals, this is often due to running, high-impact exercise or power walking. The individual should select a low-impact alternative such as swimming, cycling or rowing.
You can apply an ice pack on the plantar fascia or roll the arch on a frozen water bottle. Any worn out shoes should be replaced with new supportive ones.
Stretching
Stretching the plantar fascia is an effective long-term treatment for plantar fasciitis. Stretching the calf is also vital and effective when dealing with heel pain.
What should I do if I am overweight?
If an individual is overweight or obese, it increases the risk for developing plantar fasciitis that triggers heel pain.
Middle-aged women who are overweight face a higher risk. Weight loss is recommended to reduce the force placed on the plantar fascia. Strengthening exercises for the foot might be beneficial as well.
When to consult a doctor
Remember that plantar fasciitis heals in a slow manner and might take up to a year or longer to fully resolve.
Luckily, these home remedies can provide some relief from acute pain. Getting enough rest is usually enough to provide significant relief in 7-10 days.