{"id":2145,"date":"2015-01-22T00:00:00","date_gmt":"2015-01-22T00:00:00","guid":{"rendered":"http:\/\/natalien12.sg-host.com\/2015\/01\/22\/5-ways-to-treat-heel-pain-yourself\/"},"modified":"2018-07-11T21:37:13","modified_gmt":"2018-07-11T21:37:13","slug":"5-ways-to-treat-heel-pain-yourself","status":"publish","type":"post","link":"https:\/\/warnerorthopedics.com\/5-ways-to-treat-heel-pain-yourself\/","title":{"rendered":"5 Ways to Treat Heel Pain Yourself"},"content":{"rendered":"

Heel pain is very common.\u00a0 This pain is disabling and is from heel spurs, inflamed tissues or degenerating tissues in the foot.\u00a0 The pain is felt on the bottom of the heel, mostly on the inside half of the bottom of the heel.\u00a0 The pain occurs when standing or walking or running .\u00a0 This pain is very intense with the first step in the morning or after sitting at a desk or driving for a long time period.\u00a0 There are a number of safe and proven ways you can treat this pain without needing to see a doctor or pay a copay.\u00a0 Here are 5 ways to self-treat.<\/p>\n

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Stretch Your Leg Muscles<\/h2>\n
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Stretching the calves is very important for treating heel pain.\u00a0 This is an indirect stretch for the plantar fascia<\/a>.\u00a0 The plantar fascia is the source of heel pain.\u00a0 This fascia begins on the bottom of the heel bone.\u00a0 The calf muscles insert on the back of the heel bone.\u00a0 By stretching the calf muscle, you indirectly treat the pain that starts on the bottom of the heel.<\/p>\n

Stretch the Tissue on the Bottom of the Foot<\/h2>\n

Stretch the tissue on the bottom of the foot.\u00a0 Tissue specific stretching really works.\u00a0 Studies have shown that this is as effective as many other prescribed treatments.\u00a0 Tissue specific stretching works best if it is done with calf stretching.\u00a0 The combination of a direct and indirect stretch optimizes pain relief.<\/p>\n

Massage Your Foot with a Tennis Ball<\/h2>\n

Tennis balls are inexpensive and if you leave near a court, probably free.\u00a0 If you roll the bottom of your foot on a tennis ball, that massages the tissues and muscles on the sole.\u00a0 By doing this, you are using a therapy technique and treating your own pain.\u00a0 This is particularly effective to reduce the amount of pain felt with the first step in the morning.\u00a0 Just be sure to keep the tennis ball off the floor when you aren\u2019t massaging your plantar fascia; this is a safety tip!<\/p>\n

Massage Your Foot with a Frozen Water Bottle<\/h2>\n

Freeze a bottle of water and use that to massage the foot.\u00a0 By placing an individual bottle of water in the freezer, you can make your own ice therapy device.\u00a0 Granted, it is not as sophisticated as some that are prescribed, but it can be effective.\u00a0 Icing is a known technique in orthopedic and sports medicine.\u00a0 Icing a painful body part can reduce pain and reduce swelling.\u00a0 This should be done on a towel to reduce the risk of a wet floor when you are done.<\/p>\n

Utilize a Massage Device<\/h2>\n

Use a device like \u201cThe Heeler\u201d to ice and provide a deeper massage to the muscles and fascia on the bottom of the foot and the heel.\u00a0 \u201cThe Heeler\u201d provides ice therapy and deeper stretching of the tissues at the same time.<\/p>\n

{{cta(’61e95dfa-9ea0-4e8f-a8bb-e76b26ac8558′)}}<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Heel pain is very common.\u00a0 This pain is disabling and is from heel spurs, inflamed tissues or degenerating tissues in the foot.\u00a0 The pain is felt on the bottom of the heel, mostly on the inside half of the bottom of the heel.\u00a0 The pain occurs when standing or walking or running .\u00a0 This pain […]<\/p>\n","protected":false},"author":1,"featured_media":2234,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[10,15,16,17],"class_list":["post-2145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-article","tag-fitness","tag-health","tag-medical"],"yoast_head":"\n5 Ways To Treat Heel Pain Yourself - Warner Orthopedics<\/title>\n<meta name=\"description\" content=\"Try these 5 methods of stretching and massage to relieve foot pain before seeking out surgical or medical treatment. Consult a doctor if pain continues.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/warnerorthopedics.com\/5-ways-to-treat-heel-pain-yourself\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways To Treat Heel Pain Yourself - Warner Orthopedics\" \/>\n<meta property=\"og:description\" content=\"Try these 5 methods of stretching and massage to relieve foot pain before seeking out surgical or medical treatment. 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