Home Remedies For Heel Pain –Know The Underlying Cause And Soothe Your Hurting Ankle!
Do you know that heel is the largest bone in your foot!? This very bone could be aching and be hurting so much, persuading you to go in search of home remedies for heel pain. You no longer have to dwell upon the pain. Just relax and put your mind at ease. Here are the best heel pain exercises and some elementary stretches for heel pain that are going to give you a major heel pain relief.
You wake up in a haste, reach out to your workplace, endure all the tantrums and outbursts that your boss has in store for you, meet your deadlines and when you finally reach your home after a long tiresome day, you just want to cuddle up in your bed and have a pleasant and happy sleep.
If you can just rewind your day, you will be able to recollect that your heel is being subjected to immense pressure and twisting, that has eventually lead to an irritable soreness and aching.
You could be busily engaged in accomplishing the daily tasks that make you race to walk, and you might not be having a slightest of the clue, that your heel is undergoing a lot of wear and tear.
Table of contents
Is Heel Pain a Serious Complication?
What is Plantar Fasciitis?
Minor Heel Pain Causes
Severe Heel Pain Causes! – When to Consult Your Doctor?
Heel pain treatment – Amazing home remedies for heel pain
Heel Pain Exercises
Is Heel Pain A Serious Complication?
A minor heel pain that comes and goes either on the bottom, side or the back of your heel is in no way a big deal. But, a constant pressure that piles up at a single point due to the daily activities which pressurise your heels can land you up in two major conditions related to heel pain called Plantar fasciitis and Achilles tendons. You can read on to find out various causes of heel pain and some soothing home remedies for heel pain that will surely comfort your aching heel.
What Is Plantar Fasciitis?
The term plantar fasciitis may sound so medically professional but, to put in simple terms, you need to simply understand that the bottom side of your foot is known as the plantar side. To make it more easy for you to understand, as the palm is for your hand, so is the plantar side of your foot.
Your plantar side of the foot contains a thick connective tissue called plantar fascia, which supports the arch and various muscles of your foot. The plantar fascia is the largest ligament in the entire human body and it spreads from your heel bone towards your toes.
This ligament when subjected to severe wear and tear or stress may cause inflammation which is scientifically referred to as a plantar fasciitis. The causes of plantar fasciitis could be numerous but there are various home remedies for heel pain to sooth the soreness of your ankles and give you an ultimate heel pain relief.
Minor Heel Pain Causes
There could be several reasons for the swelling of the plantar fascia and you can check with the following reasons that will sync with the cause of plantar fasciitis in your heels. When you know the appropriate cause, it will be an easy task for you to follow some home remedies for heel pain.
Obesity Or Overweight
You can simply compare or relate your body to a building that is being constructed. Your heel is the base and pillar of your body just like the pillars are the foundation for a building. Your legs, more precisely your heels, endure and carry all the body mass and weight. A building or a construction can easily collapse if excess weight or burden is put on it but, where is all the pressure being put when you are obese? Your body has to definitely indicate this alarming condition to you in some way or the other. It is probably indicated in the form of heel pain.
If you are obese, you might be having a tough time standing in queues and shopping for long hours. But, you need not worry anymore because these home remedies for heel pain will help you get rid of heel pain.
But if you are looking for a permanent solution for how to treat heel pain, you have to reduce your body weight to obtain a permanent heel pain relief.
Pregnancy
If you are experiencing a heel pain because of your pregnancy, you can rest easy and not worry much about it because it is pretty much common that your body gets filled with extra blood and fluid to enable the baby’s growth. This condition is generally referred to as Edema and you may experience the swelling in your face, ankles or feet.
Experiencing a heel pain during pregnancy is perfectly normal and you can follow some remedies mentioned in this article for heel pain cure.
Recreational Activities That Pressurise Your Heels
You definitely enjoy indulging yourself in certain activities that enlighten your mood and fill your life with a splash of joy and refreshment. While you forget everything and involve yourself in such recreational activities, your foot can get subjected to massive pressure which causes you a stinging pain in your heels.
If you are the one who enjoys ballistic jumping, gymnastics, aerobic dancing or if you are a sportsperson or an athlete, you can continue enjoying your physical activity and at the same time pay heed to your heel pain, and subside it by following some home remedies for heel pain.
Your Shoes Or Your Fancy High Heels
Do you often fancy about flaunting your new pair of shoes or a new pair of colourful high heels? Wearing high heels occasionally may not cause you any serious problem but, if you are an ardent lover of high heels, then you must definitely give yourself a break from getting into your high heels much frequently as this causes severe inflammation and swelling of the plantar fascia.
You can also follow some of these exercise and home remedies for heel pain to give a perfect relaxation to your muscles.
Severe Heel Pain Causes! When To Consult Your Doctor?
Some of these serious conditions mentioned below can cause you a severe heel pain, which requires you to consult your doctor for further medication and heel pain treatment. You can also keep an account of the below-mentioned home remedies for heel pain to sooth your ankles from time to time.
Bone Fractures
Nothing can possibly cause much physical torment and agony than experiencing a heel bone fracture. An accidental fall from a long height or sudden car crash may cause a severe injury to the heel bone, which is scientifically termed as calcaneus fracture.
Reactive Arthritis
Your heel pain could be caused because of reactive arthritis in which your heels, knees, lower back or your ankles could be subjected to severe pain. Reactive arthritis can usually get cured by itself but, you can consult your doctor to gain a much clear idea about your problem
Ankylosing Spondylitis
This disorder can be most commonly seen in young men which can be treated by medical diagnosis. Ankylosing spondylitis shows fused vertebrae which cause severe pain and stiffness starting from the neck which passes on to the lower back.
This disorder may cause plantar fasciitis (inflammation of the ligament) causing you a severe heel pain.
Achilles Tendonitis
If you are a long distance runner or if you strain your heels excessively while jogging or running, it may exert extra pressure on your tendons which leads to severe inflammation and pain of tendon which shows up in the form of heel pain.
Heel Pain Treatment – Amazing Home Remedies For Heel Pain
Now that you are clear with the cause of your heel pain, you can now junk off with the most vital question of how to treat heel pain, because these heel pain remedies and some effortless stretches for heel pain are going to comfort and soothe you like nothing else.
Press Some Ice Cold Packs Against Your Heels
This remedy works wonders in comforting your ankles and heels if it is put in practice soon after you visit your home after a long tiresome day. You just have to fill your ice tray with water right before you leave your house early in the morning and use the ice cubes as a remedy soon after you visit home later at the time of dusk.
Pile up the ice cubes in a cloth and gently press this cloth against your heels and keep rubbing the cloth over the area of pain at regular intervals in the middle of gentle pressing. This works as the best remedy for heel pain cure as it reduces the inflammation and swelling by reducing the nerve activity in that particular area where cold is being applied.
Relax And Soak Your Feet In The Water
It is not really a bad idea to pamper ourselves from time to time. Taking a break from hefty work, relaxing and just having some alone time is essential for us to recharge ourselves with full energy. Doesn’t it feel amazing to soak your sore feet in some warm water and have a pleasant time just to forget all the problems for a little while?
You just need to warm up some water and add some amount of Epsom salt to this water which is used for wide range of purposes like body scrubs, soaking feet, and hot water baths. Soak your feet up for half an hour as a heel pain cure.
Oils To Massage Your Painful Heels
Oils work the best to get rid of heel pain because, they ease the pain in the joints and muscles thereby reducing the swelling and inflammation. You can include the following oils as a part of heal pain treatment
1) Avocado oil
2) Olive oil
3) Shea butter
4) Wheat germ oil
5) Sesame oil
6) Lavender oil
7) Coconut oil
8) Jojoba oil
9) Almond oil
10) Sunflower oil
Heel Pain Exercises
If you are in search of effective home remedies for heel pain, you must follow some simple heal pain exercises, apart from following the above-mentioned natural remedies. Make yourself some free time, so that you can practice some elementary stretches for heel pain.
Wall Stretch
Wall stretch is particularly meant to cure plantar fasciitis, because this simple exercise helps in stretching your calf muscles and tendons that will soothe your pain and give you a permanent heel pain relief.
To practice this exercise, you need to take plank or a cushion that is just one foot above from the floor and place this object two feet away from the wall
Get on to the cushion or the plank such that your toes fingers are resting on the object and your ankles are off the object.
Raise your ankles up and slowly stop dropping them down. Practice this ten times, and you will feel a sense of relaxation in your heels which will ultimately give you a heel pain relief. You can also practice this exercise on a staircase.
Roll Your Feet Under A Cylindrical Object
You can practice this exercise at your workplace while you are sitting in your chair. You just have to relax and sit normally by resting both your feet on the ground. Place a water bottle on the ground in front of you. Raise one of your foot and place the plantar (underneath) side of your foot on the bottle and gently roll your foot along with the water bottle forward and backwards.
You can use any other cylindrical object, instead of a water bottle to ease your heel pain and feel relaxed.
Practising The Plantar Stretch
This particular stretch is one of the most effective heel pain exercises which is meant for plantar fasciitis, as it helps in stretching the plantar fascia that runs from your toes towards your ankle or heel.
You need to practice this exercise for at least four to five times in a day, to obtain a soothing effect. You just have to sit on the floor, extending your legs forward. Pull your right leg closer to your chest and grab the ball of your foot with your hand. Stretch the ball of your foot towards your body and hold it for a few seconds.
Practice the same with another leg, until you feel a sense of relaxation in your heels.
Practice (Vrikshasana) Or A Tree Pose
To practice vrikshasana, stand erect with both your feet placed normally on the ground and arms dropped freely on either side of your body. Bend your knees, raise your right leg and rest the plantar side of that foot on your left thigh. Raise your arms and join them together above your head.
Keep your head straight and try to stare at what is right in front of you for not losing the balance. Try to remain in this position for four to five minutes after which you can shift the pose to another leg. This works the best as home remedies for heel pain by giving an amazing relief to your heel pain.
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