How to Prevent Heel Pain?
Consider the following tips to prevent heel pain.
Rest Your Feet Often
Heels are very high-impact areas of the body, and they require a lot of support and cushioning to stay healthy. When you’re on your feet all day, the body naturally starts to compensate for the constant pressure put on your heels by wearing down the heel pads and pushing forward on the balls of your feet.
This causes pain in the back of the heel as well as swelling and redness around the ankle. To prevent this from happening, make sure that you take frequent breaks during the day to sit down and rest your legs.
If possible, stand up on a small stool or box while working at your desk. Therefore, you can alternate which foot is on top and don’t have to put all of your weight on either foot for too long at one time.
Stretching every day aids in preventing tight muscles and tendons from contributing to heel pain. Stretching also improves blood flow in the legs, which aids in healing any existing injuries or conditions causing heel pain.
You can stretch your calves by standing near a wall and placing one leg behind you on the floor with the knee bent and the heel on the ground. Then lean forward until you feel the tension in your calf muscle or Achilles tendon at its highest point, just below the knee joint. Hold for 10 seconds, then repeat with the other leg for a total of four times on each side.
Do Not Walk Around Barefoot
Walking barefoot is not a good idea if you have plantar fasciitis. The plantar fascia is a tissue at the lower part of your foot connecting the heel bone to your toes.
When you walk barefoot, it is easy for this tissue to get stretched and torn. This causes heel pain and leads to plantar fasciitis. Wearing footwear that supports your feet as much as possible will help protect your heels and help treat the pain.
Ask Our Podiatrists If You Need Custom Orthotics
Custom orthotics are great for correcting pronation or supination, which might cause your heel pain while providing your feet with the perfect amount of support. In case your feet are pronating too much, this can place undue stress on the soft tissue in your foot and cause inflammation. A custom orthotic will help prevent this from happening by providing support where it is needed most.
If You Have Heel Pain, Get Treatment From Us!
Suppose you’re looking for custom orthotics and need help figuring out where to turn; our pros can help create a custom fit. Waco Podiatry, P.A. has been serving Waco and surrounding areas for over 20 years, and we specialize in treating heel pain.
Our doctors diagnose, treat, and manage all types of foot conditions, such as arthritis, ingrown toenails, heel pain, and other foot disorders that affect the structure. We also provide treatment for common foot conditions like diabetic ulcers, fungal infections, and pediatric foot care.
Whatever your feet or your loved one’s feet might be facing, our clinic can help. Contact our office by calling 254-776-6995, or by filling out our online contact form. Let us show you why we’re experts in treating heel and overall foot pain.