Getting Help With My Foot

Are you currently suffering from heel pain and not sure what to do about it? It will help to know the following tips for relieving the pain.  

Try Stretching Exercises

There are some stretches that can help you deal with heel pain. One way to do this is to try a runner's stretch, which is fairly easy to do no matter where you are. Stand behind a chair and place your bad heel behind you and your good heel in front of you, with the toes facing forward. Grab the top of the chair, and then bend down the knee of your leg with the good foot. Try to keep both feet flat on the ground, since this will stretch out your heel in a good way.

Use A Shoe Insert

It's possible to get a special shoe insert that focuses just on your heel. This type of insert is better than a whole shoe insert because it gives you more cushion for your heel and acts as a shock absorber in a way. In addition, it goes over your current insert instead of replacing it. This can take enough pressure off the part of a heel that is inflamed and allow it to heal better over time. 

Consider taking some baby steps into wearing a shoe insert, since you may feel discomfort making an immediate switch to using it. Try putting the insert into your show for an hour or two, then take it out. Progressively move to wearing the insert for longer amounts of time each day until it feels comfortable. 

Massage The Foot

You can also perform a massage on your heel to help deal with discomfort. However, know that you shouldn't just focus on the heel. There may be other parts of the bottom of the foot that need to be loosened with massage, so work the entire foot. You want to start at the middle of your heel and use two thumbs to apply pressure, then fan your thumbs outward. Slowly move up your foot until you get to the plantar portion. 

Use A Frozen Water Bottle

One easy thing that you can do at home involves using a frozen water bottle. This works great because the frozen water bottle will apply cold temperatures to your heel, while also allowing you to perform a basic exercise. Simply place the water bottle on the ground and roll your foot over the water bottle several times, from the plantar portion down to the heel. You can apply a fair amount of pressure to the bottle, which will help deal with inflammation and help with the healing process.

Contact a local podiatrist service, such as Atlantic Foot & Ankle Specialists, to learn more.