There are tiny calcium deposits near the base of your heel bone.They can be caused by repetitive activities such as dancing or running.You may have a heel spur if you feel pain on the bottom of your foot.Ibuprofen and an ice pack can be used to relieve the pain.Special stretches and night splints are included in home treatments.Talk to your doctor if home treatments aren't helping.
Step 1: Don't assume what the problem is until you see your doctor.
It's important to see a doctor if you haven't gotten a diagnosis yet.Similar symptoms to heel spurs can be found in other conditions.Your doctor will need to do a physical exam and x-ray to confirm the diagnosis.Ask your doctor about any home treatments you are considering.
Step 2: It's a good idea to wear night splints while you sleep.
Night splints attach to your foot, ankle, and lower leg at the same time.The splint stretches your foot while you sleep, which helps to relieve the pain."Plantar fasciitis night splints" is what they are called.You can buy them at sporting goods stores and medical equipment facilities.Small, medium, and large sizes of splints are available.A range of shoe sizes will be fit by other brands.At first, the night splint may be uncomfortable, but they can be very effective.During sleeping, the night splint can be used to hold the foot and ankle in an upright position.Night splints are used to support the arch of your foot.Failure to wear night splints limits their effectiveness.
Step 3: It's a good idea to stretch the plantar fascia to loosen it.
Put your legs in front of you and get into a seated position.If you have an injured foot, cross it over the knee of your other leg.Pull the toes of your leg towards you.If you can't reach your toes, wrap a towel around them and pull on it.Hold the stretch for 10 seconds.If you want, you can stretch your foot and switch legs.Before you do any standing or walking in the morning, do this exercise.
Step 4: calf stretches strengthen your foot.
Place your hands on the wall.Keeping your leg straight, hold your injured foot behind you.Place the foot in front of you with the knee bent.Hold the stretch for 10 seconds as you push your hips toward the wall.You should feel a pull in your calves.The stretch should be repeated 20 times.You can repeat this stretch for your injured foot as well.
Step 5: Try the technique on your injured foot.
Go to a hardware shop and buy a piece of wood with a length of 150mm and a diameter of 20mm.Stand supported against a bench with the painful area pressed down on the road.Roll it back and forth on the ground for a couple of minutes.The pain is not as bad at first, but it gets better as you go on.This is done several times a day.You should not experience any pain after a few days, but you may feel a little sore at first.
Step 6: You should see your doctor if you want to get injections.
The anti- inflammatory properties of cortisone make it a good steroid.If you want to reduce inflammation and pain, ask your doctor to give you injections of cortisone.Regular doctors and general practitioners could refer you to a specialist for the procedure, if they give the injections in-office.Within 3 to 5 days after the injection, cortisone usually starts working.Results can vary for several days to a few months.The majority of people are good candidates for this treatment.Your doctor may limit the number of injections you can have.There can be too many injections in that area.There are many conditions that can cause heel pain.
Step 7: It's a good idea to have custom orthotics created by your doctor.
Generic heels cups and insoles can be purchased over the counter, but custom inserts are more expensive.They are very effective and helpful in the long run because they are specifically designed for your needs.If taken care of properly, custom inserts can last up to 5 years.
Step 8: Extracorporeal shockwave therapy is something you should talk to a doctor about.
High-energy shockwave impulses are sent to the tissues surrounding the heel in a medical procedure.It is possible that it stimulates healing for damaged tissue.Over a period of time, your doctor will usually determine the number of sessions that you will have.Relief usually starts within a few days after the treatment, with you feeling an increase in pain right after.Consistency is not something that ESWT has.It's usually used as a last resort before surgery.Some people don't know why ESWT works.It is possible that the shockwaves cause inflammation in the treated area and this causes the body to send more blood to that area, which promotes healing.
Step 9: If no other treatments work, look at surgery options.
Doctors give home treatments about a year before surgery.If you don't get relief from your pain, talk to your doctor about surgical options.This condition can be treated with surgery, but only as a last result.Instep plantar fasciotomy is one of the surgeries your doctor will discuss with you.Nerve injury and arch instability are possibilities.If the benefits outweigh the risks, you may want to continue with this option.Endoscopic plantar fasciotomy uses smaller incisions so that you'll heal quicker.Before moving forward with this option, be aware that it has a higher rate of nerve damage.
Step 10: Take a break from exercising.
For at least a week, you need to stay off of your foot.When you're resting, think about possible causes of the problem and figure out how you can change it.Running too often or running on hard surfaces such as concrete can contribute to heel spurs.
Step 11: You should apply an ice pack to your foot.
Place your ice pack on your foot at least once a day.Blood flow to the area can be reduced by ice.If you have heel spurs, you can try rolling your foot over an iced can or bottle.
Step 12: NSAID medication can be used to ease the pain.
Ibuprofen and naproxen can offer temporary relief and help to reduce inflammation.If you follow the dose instructions in the packaging, you can take these medications every day.You should make an appointment with your doctor if your pain medications don't help.If you're experiencing swelling in multiple joints, you should see your doctor.
Step 13: You can buy heel cups or insoles to cushion your feet.
It's possible to reduce pain when you're standing and walking.You can buy soft silicone heel pads over the counter.It is easy to find Insoles over the counter.You can use heel cup inserts to cushion your foot.Change your socks and shoes often because your feet may sweat more with a heel cup.You can buy generic insoles at a drugstore.Make sure the arch doesn't collapse by pushing on it.You can get custom insoles from a podiatrist.
Step 14: Slowly return to your activities.
If you're in a lot of pain, you won't be able to go ahead with a strenuous exercise routine.If your heel spurs don't improve, switch to swimming or riding a bike and listen to your body.