Pain In Heel Of Foot And Self Treatment
by David Buster
Pain in heel of foot self treatment can be done at home if you
are suffering from plantar fasciitis. Common causes of pain in
heel of foot conditions are inflammation and/or tightness in
the plantar fascia, which is the tissue on the bottom of the
foot.
Plantar fasciitis pain is often felt at the front part of the
heel on the bottom of the foot. This heel pain spreads along
the bottom of the foot towards the toes. If the ligaments of
the foot bottom have tightened up overnight due to
inflammation, putting your weight on your foot to walk when
getting out of bed in the morning becomes painful. The tight
foot area is stretched as you put your weight on your foot,
which causes a 'hot' kind of pain that runs along the heel
toward the toes.
Besides having pain when getting out of bed in the mornings,
you may find that the pain in heel of foot condition is only a
problem after being stationary for a while, or late in the day
or while doing certain kinds of activities.
Here are pain in heel of foot treatments that help reduce
inflammation of the plantar fascia:
• Use Ice Massage - fill a sports water bottle with water,
freeze it and place it on the floor. Roll your foot over it for
20 minutes two times a day. Doing this will both help decrease
the inflammation causing the pain in heel of foot condition
while stretching out the arch.
• Use a Contrast Bath - to help decrease chronic inflammation,
try contrasting treatment between ice and heat. Pay attention
to how the pain in heel of foot condition feels when
alternating between ice and heat since some people find they do
better with ice while others have better results with heat.
• Take Anti-inflammatory Medications - medications such as
ibuprofen will help decrease inflammation that occurs in the
fascia. However, don't simply mask the pain with a medication.
If you reduce the pain with the anti-inflammatory medication
but keep on participating in activities which cause tearing and
inflammation of the plantar fascia, you are not healing and will
likely not improve. Continue resting, icing and stretching while
you take the medications.
• Reduce or Avoid Activities that Aggravate the Condition -
climbing stairs, walking or running on hills, squatting,
lifting heavy items and walking on uneven terrain all can make
the pain in heel of foot condition worse. Limit the number of
times you go up and down stairs and try to avoid hills and
uneven terrain. If you have to squat down, keep the inflammed
foot flat on the ground and in front of the other. Do not lift
heavy items.
Besides reducing pain in heel of foot inflammation, stretching
exercises can be effective in helping treat heel pain. Learn as
much as you can about self treatments for pain in heel of foot
conditions. Plantar fasciitis pain can be just annoying or it
can become so serious that you cannot walk. Understanding heel
pain causes can help you know how to find relief. Foot surgery
should always be considered the very last resort.
Copyright 2006 InfoSearch Publishing
ABOUT THE AUTHOR
Read more about natural treatment and
reducing heel pain at
http://www.safemenopausesolutions.com/plantar-faciaitis.html -
David Buster is VP of InfoSearch Publishing and webmaster of
http://www.safemenopausesolutions.com - a website of natural
health articles and information.
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