Read the complete article and the disclaimer and become a healthier you. This blog will help you reduce, eliminate heel pain and improve your health. Take a look at the 6 most effective ways to become a new you without heel pain, and in the end you will want the shoes in which you feel great, pain-free. Check them out and be gentle to yourself!
1) The frozen bottle is one of the remedies even my grandma used to heal her heels.
Sit on a chair, take off your shoes, you can leave your socks on.
Use a frozen water bottle to roll out your foot and your heel, you will have a good stretch and feel the ice with cooling effects on that place
Put the bottle sideways on the floor and do these:
- roll all your foot out and the heel, go all the way to the front and bottom of the foot, all the way down
- put a little pressure on the bottle with your foot
- feel the ice-cool on your foot
You might feel more pain in your heel, just continue to roll over slowly. Increase rhythm when you feel less pain.
Rollover for 1 up to 3 minutes.
If you feel too much pain, go for less initially and increase the duration until the ice in the bottle gets melted.
Perform the frozen bottle roll over twice or three times a day, at least in the morning and before going to bed.
Repeat the same movements with your other foot.
2) Massage whole foot is another great remedy.
Note: If you remove your socks, when you do massage, lubricate your fingertips for less friction.
While sitting, cross one leg on top of the other so you have the right foot on top of the left knee.
Here follow these steps:
Hold the upper right foot with your right hand and start massaging the bottom of the right foot with your left hand.
A lot of heel pain is due to the tension in the whole bottom of your foot. When you release the tightness, you will feel much better.
Start massage the whole bottom especially the part from the toes down to release the tension. How to do it?
Start from the middle (plantar region) using your thumbs and move away through massage through the edges of your foot.
- the thumbs move in an opposite way to the edges to loosen the fasciae [pronounced fæʃii] which means the connective tissues beneath the skin
- go from the middle of your foot towards the toes
- massage on the heel as well
- massage behind the heel on the Achilles tendon area
- work out the massage from the middle of the foot to the toe back to the bottom and behind the ankle
- repeat the massage from the middle all the way to behind the ankle
Repeat all the steps for your left foot.
3) roll small ball remedy is awesome used with tennis or golf balls
Researchers found that much of the heel pain comes from the arches, the middle called the plantar fasciitis.
It becomes obvious that the middle part gets attention to release the tension and notice what happens after.
Follow these steps:
- Sit up straight in a chair, with the feet flat on the floor apart about the width between your shoulders.
- Place a golf or tennis ball on the floor next to the feet.
- Place the ball under your right foot, below the arch, move it around and press down.
- Put enough pressure while rolling the ball as long as you feel comfortable and the pain does not increase.
- Do it for 2 minutes, or less if you feel that the pain increases.
- If you feel too much pain when you just start the exercise, stop immediately.
You could re-do this exercise at another time, the next day. If your pain soars, stop immediately and seek specialized medical help.
If things so smoothly and you feel OK going on, repeat the above exercise on the left foot.
4) the runner’s stretch as an exercise aiming to have your heels pain free
This could be part of your workout and if you are not used to doing stretches it’s better to skip, or just do partial exercise in an extremely gentle way.
You will need a steady piece of furniture to hold on to, it could also be a heavy chair or a wall.
- Stand behind the chair or wall
- stretch your hands to grab the back of the chair or put them on the wall
- push into the foot that you want to stretch
- put the foot you want to stretch back behind you, for example, you left foot/leg
- your right leg is in front of the left leg like when you walk
- your toes are pointing forward, not out,
- your toes are nice and straight
- your left heel, the one that you stretch is down and keep it on the floor, no heel is coming up otherwise the stretch doesn’t work
- the right leg in front of, have your knee bent and feel it as in a balance, that you’re in a good position/stance
- bend the right knee forward
- in the meantime, keep the left heel down the whole time
- upon bending and keeping down the heel, you reach a point where you feel a nice stretch
- hold that position for 30 seconds
- [if you don’t have the capacity to hold for that long, even five seconds is great to start. Not feeling more pain afterward, will allow you to repeat this exercise for longer than fine seconds and increase the time gradually.]
- do that three times, and if it’s too much just keep it to once, the next day start again and do it twice, as long as you feel the pain is not progressing
Repeat the steps above for your right heel to stretch which right leg stays behind the left leg that is going to bend.
Doing both sides you’re compensating, balancing as the other side even without your special attention, it might need the stretch, too.
5) My own experience with heel pain and how I felt better
First of all, I neglected to sit when it was time to do this. I worked in a warehouse where they had only 2 breaks of ten minutes each including the time to and from the break area two minutes. We were only allowed to stay in that area during breaks, nowhere else.
The real break was only eight minutes and I choose not to use the break area, and went outside and have walked. In all breaks. I’ve done that for two, three weeks.
Then, I started to feel my heels and my back knees sore, including a chronicle ache behind my both knees. Even when I decided to sit during my breaks, the cramps would not go away.
Once I got home, I laid on my back in my bed with both heels and back of knees terribly sore.
And I recalled my grandpa’s treatment. When he was in his 80’s, he used to put up his legs on a wall or back of a chair while laying on his back. That way he got his legs rested.
You can do it for a few minutes, or dozens of seconds, as long as you feel it helps.
This is how I did it:
- Raise my legs to parallel towards the ceiling
- stay calm for at least one minute
- start to feel the flow in my legs, the blood or fluids circulating
- feeling less of a pain
- put my legs down on the bed
- lie down for other few minutes in bed
Then, I got up. No, the pain did not go away instantly, however doing that for two or three times a day, after five or six days I started to feel that the pain definitely was leaving my body.
And I did respect sitting during the breaks. I continued to do this for another week, and then the pain was completely gone.
Even now I do this exercise although I’m not feeling a single trace of pain.
6) Use heel inserts that reduce and eliminate your heel pain
They are smaller than the shoe inserts, only focused to cover the heel.
You can use the heel insert only if you do not have a problem with your foot arch which is in the middle.
You use the inserts if your whole foot is well except the heel which is painful…
The pad on the heel (the insert) gives a lot of cushions.
If you have the irritation on the heel, it acts as a good shock absorber while you walk and give the pounding on the heel. It diminishes the shocks on your heels which come with each step.
It has some fasciae support because you don’t need the whole arch support, just to take a little bit of pressure off the arch when walking.
Your pain can originate also from the middle due to tightness, and it’s good to have some fasciae support on your middle of the foot.
Easy to put into the shoe
Put it directly on top of the shoe bottom, not on an insert that is already in there
Good design to stay stuck on the heel area of the shoe without sliding
Make your foot used to it, build your walk up to it
If you wear all day long, start to wear them gradually, a certain time, for one hour the first time.
The next day wears the inserts for two hours and accommodates them for your walk.
Gradually increase to eight hours or how long you have to wear the shoes for.
A gradual increase in duration to wear the inserts is important to avoid sore feet.
It makes sense to follow some recommendations in your preparation to wear the most comfortable shoes you’ve ever wanted to wear and still do your job.
- Complete a thorough warmup routine before exercising.
- Wear supportive footwear for day-to-day activities and sports.
- Replace shoes when they are worn down.
- Build up strength and flexibility slowly, to condition feet and ankles.
- Avoid uneven surfaces, especially when running. Try not to run uphill too often.
- Listen to the body and do not overdo activities.
- Prevent any recurrence of injury by resting and receiving appropriate treatment.
Keeping the feet and ankles healthy is always a good idea. All the exercises above can help to ease existing heel pain, aches, and discomfort.
When some instructors or physio specialists do not stress out to exercise both sides, from both heels, I think it’s imperative to do it for both. Even if it doesn’t hurt you, even one heel is your ache, do it for both.
The body balances and creates the proper flow of energy, fluids and vitality within you and ultimately you get rid of the pain faster. Balancing is one key to robust health.
You can also prevent discomfort, and reduce chances of injury working out some of the above, gently and steady at times even when you feel completely strong, healthy, and in an energetic body.
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