3 Heel Health Hacks You Can Use at Home
At the Clifton Foot & Ankle Center, we understand that heel pain can be debilitating and, unfortunately, quite common. In fact, plantar fasciitis, the most common cause of heel pain, is so widespread that 1 in 10 Americans will suffer from it at some point in their lifetime.
If you’re in that painful 10%, you might be wondering: “How can I handle the discomfort and quality of life issues that heel pain presents?”
Fortunately, we’ve got answers for you. Below, you’ll see some great strategies for heel pain relief that you can make use of in the comfort of your own home.
Custom Orthotics
- Custom orthotics are specially designed insoles that provide personalized support and cushioning to address the unique biomechanics of an individual’s feet.
- These devices distribute pressure evenly, correct misalignments, and reduce strain on the heel.
- By accommodating the specific contours of the foot, custom orthotics play a crucial role in alleviating heel pain at its source.
Proper Footwear
- Selecting the right footwear is essential in the journey to heel pain relief. Shoes with adequate arch support, cushioning, and a proper fit can significantly reduce strain on the heels.
- High heels and poorly fitting shoes can exacerbate the condition, so opting for comfortable, supportive footwear is crucial.
- We recommend shoes with a low heel, good arch support, and a roomy toe box to enhance comfort while minimizing heel pain.
At-Home Strategies
- Stretching exercises for the Achilles tendon and plantar fascia, such as calf stretches and toe stretches, can improve flexibility and reduce tension in the heel area.
- Applying ice packs to the affected area can help alleviate inflammation, especially after periods of increased activity.
- Maintaining a healthy body weight is another key factor in managing heel pain. Excess weight places additional stress on the feet, contributing to discomfort.
- Adopting a well-rounded exercise routine that includes low-impact activities like swimming or cycling can aid in weight management while minimizing impact on the heels.
Heel pain doesn’t have to be a constant companion. For a professional examination or more information, call (703) 996-3000. You can also contact us online to make an appointment with Dr. Wilhelm at our office in Centreville, Virginia. We look forward to hearing from you!
