If you're like many people, you want to try and resolve your health problems yourself. And that includes resolving your heel pain. If you started working from home during the Covid pandemic, you may have started walking outside more than usual and going barefoot at home. Any increase in activity can lead to heel pain. And going barefoot at home can add stress to your plantar fascia, also leading to heel pain.
Fortunately, there are a lot of things you can do at home that can help prevent and reduce your pain.
1. Wear Supportive Tennis Shoes
It’s important to wear supportive tennis shoes or a supportive sandal when walking if you’re experiencing heel pain. Here's why. To work well, the feet need to bend at the ankle and at the ball of the foot, not in half. Shoes need to support the feet in the same way. They should allow you to bend at the ankle and at the ball of the foot, not in the middle. When the shoe is twisted from side to side it should be fairly firm. The heel counter in the back of the shoe should also be firm.
Instead, I often see people wearing shoes with mesh and squishy soles. These shoes bend in half with little pressure and can easily twist when wrung out like a rag. This type of shoe provides little support. Instead of the shoe propelling you forward, you'll spend more time on the heel.
To make sure you’re getting the right support from your shoes, test your shoes to be sure they’re supportive enough.
2. Instead of Going Barefoot at Home, Wear These Sandals Instead
People prone to developing heel pain shouldn’t go barefoot at home. Try a shoe or sandal that has some degree of stability. I recommend Crocs, Merrills, Tevas, or Keens.
3. Reduce Your Inflammation
The pain in your heel comes from inflammation. You must bring it down to heal. In the office, I could give you a cortisone shot or provide you with MLS laser therapy. But at home, there are some things you can do to treat the inflammation yourself.
- Use Biofreeze. It can provide temporary relief of heel pain.
- Ice can also be very beneficial. Take a water bottle and put it in the freezer. Use is to massage the bottom of your heel while you’re watching television. Use it for 10 minutes and then remove it for 10 minutes and then begin again.
4. Add Over-the-Counter Shoe Inserts
Switch the shoe inserts that come with your shoes with an over-the-counter insert. These inserts can provide more support to your arch and prevent heel pain or plantar fasciitis.
Why would I tell you to do that?
Take out the insert from your tennis shoe. Now roll it up from the bottom to the top. If you can easily roll it, you’ll understand why it can’t possibly provide the support you need to prevent heel pain.
The over-the-counter inserts I recommend are Powersteps. These inserts bend at the ball of the foot, not in the middle, and they have a cushioned heel that’s slightly elevated. The combination of these factors can stop you from overpronating, relieving stress on your arch. Superfeet are also effective, although Powersteps are little more shock absorbing.
Of course, many people who’ve had heel pain in the past have tried over-the-counter inserts and haven’t gotten much, if any pain relief. If this is true for you, you’ll need to come into the office so I can make you a pair of custom orthotics.
5. Reduce Your Calf Tightness
The other factor that plays a major role in developing heel pain is tightness of the calf. A tight calf doesn’t allow your ankle to bend properly. When that happens the force goes into the foot and adds to the heel pain. It’s imperative to do proper calf stretching to alleviate this problem. Check out our website for more information about how to stretch your calves.
6. Use a Heel Lift
Finally, a small heel lift can raise your heel just enough to relax the calf muscle temporarily while you’re working to get the inflammation down. I recommend a firm heel lift such as Adjust A Lift. It peels apart to provide you with just the right amount of lift. I usually recommend a quarter of an inch. This along with the over-the-counter supports will likely diminish your heel pain.
