Are you stuck at home with heel pain and don't know what to do? Rest assured we at Advanced Podiatry are here to help you; but if you have decided to self-quarantine during this tumultuous time, here a few tips to get you through pain:
1. Rest/elevate- if you are able to, it is is best to rest and elevate your feet to help with inflammation subside
2. Ice- apply ice or cold compresses to the bottom of the heel at least 2-3 times a day for about 10-15 minutes/day.
3. Non-steroidal antiinflammatories (NSAIDs)- since most heel pain is caused an inflammatory process, short term NSAIDs such as Aleeve or Advil might help with alleviation of symptoms. Keep in mind, though, if you have any history of acid reflux or take blood thinners, NSAIDs are not a good choice.
4. Stretching- if you have heel pain first step out of bed in the morning, stretches are a good idea to keep heel pain at bay in the long run. Try a standing calf stretch where you stand placing both hands on a wall keeping the affected limb straight and other knee bent and holding the stretch for 10 seconds. Another stretch to do is placing a towel under the ball of your foot and pulling towards your face holding the stretch for 10 seconds. Try about 10 reps on each side to stay symmetrical.
5. Supportive shoe gear- if you are going out for a walk or run, keep in mind to wear supportive sneakers. If a sneaker bends in the middle, it is not a supportive shoe. Try wearing orthotics so that your arches are supported.
Above are just some recommendations in helping acute heel pain. Our doctors are available in the offices to help you if none of the above helps decrease pain. Additionally, keeping the current state of affairs in mind, our doctors are now offering telemedicine so that you can freely share your concerns while feeling safe at home.