Do you suffer from heel pain? Heel pain is most often caused by plantar fasciitis, or inflammation of the plantar fascia. The plantar fascia runs on the bottom of our foot and is designed to absorb shock while you walk. When it becomes inflamed or irritated it can often cause heel pain. This typically occurs in people who stand for prolonged periods of time, have flat feet, or weakness in their foot muscles. Symptoms typically are the worst first thing in the morning and with any weight bearing activities like standing, walking and running. Sometimes people will experience pain when standing up after sitting for a while.
Below are some suggestions for ways to help ease your pain.
To address the heel pain in the morning, roll your foot with a foot roller massager before getting out of bed. Repeat this rolling several times per day. If you are experiencing pain in both feet, you may simultaneously roll both feet with foot log roller massager.
During the day, make sure to wear good, supportive shoes, arch supports, heel cups, and/or inserts. We have many options to choose from in our store.
Throughout the day, ice the bottom of your heel for pain relief.
Many people also feel relief from stretching their plantar fascia using the foot roller and by stretching their gastrocnemius and soleus muscles by using the foot rocker calf stretcher.
At night, wear a plantar fasciitis night sock or night splint. This can often help relieve the morning heel pain.
Most importantly, be consistent with all these treatment tools as plantar fasciitis can often take several weeks and up to 2 years to improve.