The most common cause of heel pain is Plantar Fasciitis. This is the inflammation of the band of tissue at the bottoms of the feet. Stabbing pain is usually felt in the morning while stepping out of the bed, or when standing up after sitting for a long period of time. This condition is common in runners, people who are overweight, elders, and people who wear shoes that do not support the arch of the foot properly. If you have foot pain or feeling pain in your heel area, here’s a list of things you should do and not do.

The DO’s:

  • RICE Method(Rest, Ice, Compression, Elevation)
    • Rest – Rest your feet. This is the best thing to do when experiencing any type of pain because your body needs to heal. Resting may also mean taking time off of your routine that involves pressure on your feet. When experiencing foot or heel pain, take the time to take the weight off your feet.
    • Ice – The cold temperature can help bring down the inflammation. You can use an ice pack or make an ice pack by wrapping a towel around a plastic bag of ice or a package of frozen peas. An alternative would be soaking the heel in ice and water. 
    • Compression – This also helps to bring down inflammation. Wrap your feet with a cloth or athletic bandage to prevent further swelling. Do not wrap the feet too tight to avoid restricting blood flow.
    • Elevation – While resting or sleeping, raise your feet so that it is above the heart level. This position will allow blood to flow back to the heart and reduce swelling.
  • You can also do stretches and exercises. Click here to read about stretches to relieve foot pain

The DON’Ts

  • Don’t push through the pain. Resting or reducing activity greatly helps with the pain. Continuing to put pressure on the feet can lead to more tears in the plantar fascia, and can eventually lead to rupture. 
  • Don’t go barefoot. Being barefoot adds pressure to the bottoms of the feet. Wearing a good pair of shoes or slippers provides support to the arch preventing further damage to the plantar fascia.

If you continue to experience foot or heel pain after following these tips, DO consult with one of our podiatrists to discuss possible treatment options. Click here for a Free Consultation.