Heel pain is a prevalent problem that affects individual that use their feet a lot when exercising or stand for many hours when working. Many things can cause it, but the most common ones are plantar fasciitis, old age, extreme walking/standing and wearing uncomfortable footwear. For some people, rest is enough to ease the pain, but most others need more than rest for relief. Luckily, there are some easy natural remedies for heel pain that you can use at home.
Turmeric is one of best natural remedies when it comes to pain management. It has been in use in different cultures for many centuries as a potent painkiller. Turmeric is quite rich in curcumin which is a compound that acts as an anti-inflammatory agent and painkiller. For the best results, you should add at least a tablespoon of turmeric to a cup of milk and simmer for about 5 minutes. You can add honey to sweeten the milk and drink it twice or thrice per day.
#2 Wall Stretches
Tightening of the muscles and ligaments in the foot is one of the leading causes of heel pain. And so some simple stretches a few times per day will be very helpful. These stretch exercises will not only ease the pain but also promote recovery and strengthen the muscles to prevent further injury. Follow these simple steps to do a useful wall stretch.
- Stand barefoot facing a wall and use both hands to press into it.
- Place one foot forward and lean forward till you feel the stretch on the other leg and heel.
- Hold this stance for about 20 or 30 seconds before switching sides to the other leg.
- Repeat the routine at least ten times for each side and thrice a day.
#3 Freeze and Roll
The freeze and roll technique is beneficial when you want some instant relief after a long and tiring day. It entails freezing water in a small plastic bottle and then moving it with your feet. By doing this, you will benefit from the numbing effect of the cold and the massaging effect of moving your foot back and forth. Although it can be a little painful, you should always apply some pressure on the bottle when rolling. In case you do not have a frozen bottle you can use a tennis ball as it will also offer some relief.
#4 Vitamins and Minerals
Vitamins and minerals will not offer you that instant relief that you may want, but they are an effective long-term solution. Magnesium, calcium, vitamin C, and iron can be helpful in dealing with this problem. These compounds help to speed up the healing process and also strengthen your muscles to prevent future heel problems. You can take them as supplements, but the best idea is to have foods that are rich in them.
#5 Fish Oil
The omega-3 fatty acid that you get in most fish is one of the most potent natural tools for fighting inflammation. And so taking fish oil can be very helpful when dealing with heel pain. Apart from easing the pain, it can also help to reduce muscle stiffness which is another common foot problem. You should take a minimum of 3 grams of fish oil twice a day for the best results. However, it is also necessary to make sure that what you take contains at least 30% EPA/DHA. If you have a medical condition, you should consult a doctor first before you start taking fish oil.
#6 Weight Management
If you have a case that does not go away no matter what you try the problem might be your weight. Being overweight means that your feet will have more weight to carry than they can handle, and this causes excess strain on the muscles and hence leading to heel pain. And so shedding a few kilos and maintaining a healthy weight is also a good natural remedy for problematic heels.
Heel pain can make life unbearable and everyday things like standing and walking can be quite hard. But, you should not let this pain dictate what you can do and what you cannot since there are many natural remedies that you can use. The six above are some of the best natural remedies for heel pain, but there are still many others like wearing shoes with a proper fit, using insoles, massaging the heel and having an alkaline diet to improve your overall health.