Do you feel pain every time you put a bit of pressure on your heel? Has walking become a painful and taxing ordeal? Heel pain can be quite painful and irritating at the same time.

Pain in heels is quite common and might occur at different locations around the heel area.

You can do a personal examination at home but certainly, a professional diagnosis is recommended to find out what might be causing the pain and treat it accordingly.

We will first explore the major causes of heel discomfort.

Common Causes of Heel Pain

The most common kind of heel pain is caused by Plantar Fasciitis.

It is a common culprit of pain usually on the inside of the foot just below the ankle.

It normally occurs or is worse in the morning or after a period of rest. If you sit down for a while and then get up and your heel hurts, that is plantar fasciitis.

The second common cause of pain is nerve entrapment. This pain is usually worse at night or occurs when you have been walking for a long time and then sit down. Your heel throbs and is painful for a while.

Some people also say it feels like an electric, sharp, or burning pain.

Another common cause of pain in the heel is Achilles tendonitis. This condition occurs when the Achilles tendon becomes inflamed, most often in the morning.

It can be a difficult condition to treat so it’s wise to see a doctor as soon as you experience symptoms.

In the meantime, there are various ways to help relieve the pain.

Ice Massage

The first treatment to help alleviate heel discomfort and inflammation is ice therapy.

For this first step, you’re going to need a towel and a frozen bottle of water. Lay the towel on the floor and use the frozen water bottle to roll out your foot in your heel area.

This ice therapy is a great way to get a good stretch as you put pressure on it and have that ice on the heel for that cooling effect.

Your heel might be what’s hurting the most, but it could be plantar fasciitis that is causing the heel pain. Roll out the whole foot to get that plantar fascia too.

Go all the way to the ball of your foot and then back down to the heel.

You can do this for one to three minutes depending on how long the frozen water bottle lasts before it starts melting.

Foot Massage

The next best practice is to massage your whole foot, from the heel, plantar fascia, all the way up to the ball of your foot.

A great way to massage your foot area out or mobilize that tissue is to start off pretty gentle just to get that fascia moving around.

You can start in the middle with both thumbs either on bare skin using an oil or with some socks on.

Taking your thumbs, start in the middle and then fan them out as you go. This helps to start loosening up the fascia.

Then, work your way all the way up your foot and down in the heel. You can even do it back behind the heel and the Achilles tendon area.

A foot massage is a great way to get everything loosened up before you really go into some stretching exercises.

Therefore, take about a minute or three to give your foot a good massage focusing on the hurting area.

Runner’s Stretch Exercise

The next way to help relieve heel pain is exercise the runner’s stretch.

This involves stretching the calf and the Achilles tendon area which all come down to that heel.

If you are experiencing pain in the heel, you really want to keep those stretched out.

For a runner’s stretch, you need a chair or a wall or a countertop or something steady to hold on to or push into.

Put the foot that you want to stretch back behind you in a running position.

Make sure your toes are pointing forward, keeping your feet straight not out.

Keep your heel down. If it’s coming up, you won’t get that stretch.

You are going to have your knee bent on the leg in the front.

Once you’re in a good position, you need to bend the front leg knee forward, still trying to keep that heel down the whole time. As soon as you get to the point where you feel a nice stretch, you’re going to hold that for 30 seconds.

Do the runner’s stretch three times on both sides as you alternate back and forth. This will help reduce the pain.

Plantar Fascia Stretch

The last way to help relieve heel pain is a plantar fascia stretch.

The best way to do it is on a step or curve.

You need to step up on the step and then the side that you want to stretch, you’re going to put the ball of your foot right on the edge of the step, and then drop your heel down.

This not only stretches the plantar fascia underneath that might be really tight, it also stretches the Achilles tendon and the calf muscles which are all connected at the heel.

Therefore, if you’re having heel discomfort or heel spurs or plantar fasciitis, this is a great way to stretch that area in the whole foot in general.

Since this is a stretch, you want to hold it for 30 seconds and do it three times on both sides, even if they’re both not hurting.

Using Heel Inserts

Another way to relieve heel pain is by using heel seats in your shoes.

Heel seats or heel inserts are smaller than whole shoe inserts. They focus on the heel and arch, getting your foot in a neutral position.

They also add cushioning for the heel.

Therefore, if you have a lot of pain and irritation on your heel, it acts as a good shock absorber.

Heel inserts also provide some fascia support too. That’s good because you don’t need the whole arch supported. Yet, you want to ease the pressure on an inflamed fascia or if you have plantar fasciitis.

It is very easy to put into the shoe and make sure it is on top of the insert that’s already in the shoe.

Since it’s something different than what you normally have, you want to build your foot up to it.

If you wear it for all day long the very first time, it’s probably going to be a little uncomfortable, so take it slow till your foot gets used to it fully and feels super comfortable.

Look into purchasing the heel seats/inserts to help alleviate heel pain.

You Are on Your Way to Happy Feet

Discussed above are some suggestions to help you if you are suffering from heel pain.

In summary, to best help relieve hurting heel ensure you take as much rest as possible while walking.

Also, massage your feet to loosen up the muscles and release the tension on your heels.

Perform ice therapy, do stretch exercises and also try out products like My Happy Feet to alleviate the pain.

However, if these methods do not seem to work for you, seek medication treatments to treat heel pain.

Use these home remedies only after proper research and guidance. Consult a healthcare professional.

Get more health and fitness information and tips from us.

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A Complete Guide To Building A Strong Web Presence For Your Startup

Now is a fascinating time to start your own business. While it is true that there has never been more competition around than there is now, there are also benefits of getting started in business today.

The good news about starting a business in 2016 is that there are more tools at your disposal now than there ever has been previously. The other good news is that many of those tools aren’t going to cost you very much, and sometimes they might even be free of charge.

Far and away the most important tool to develop in the last couple of decades is the world wide web. Nowadays, this has become so prevalent that we consider it a normal part of our everyday lives.

What this means for you as a business owner is that you can’t afford to ignore it. If you want your business to be a competitive force in the world today, then you need to put a considerable amount of effort into your web presence.

Building it, maintaining it – most of all, making it stand out. The world of business is competitive – and nowhere is this truer than online.

With that in mind, let’s take a look at how to get started in building your business’ online presence. Here is everything you will need to know.

Choose your domain & host

The first step in building your web presence is one of the most important parts of the whole process. Yet, many people overlook its paramount importance. Such people end up rushing this stage, and they soon come to regret it.

We are talking about choosing your domain name. If you don’t already know, the domain name is the actual URL which people will type into their browser to reach your website. The reason this is important is because it sends an immediate message about your business.

People take away a lot of unconscious information from a domain name. If you already have a business name registered, then ideally you want your domain name to be exactly that. However, this is not always possible – and sob stories of domain names already being taken are rife everywhere.

One way that people often use to get around this is to find a good domain name first, and then name the business after it. Of course, it’s all up to you. The main thing to bear in mind is that it needs to be relevant to your business, short and snappy. Memorability is key here.

Once you have a good, solid domain name, it’s time to choose your web host. In an ideal world, your web hosting service will provide you with the ability to have a large amount of data stored on their servers.

This means that you can save money, as you won’t need the server space yourself. Many such hosting companies are included in WHSR choice of top hosting companies. Choosing a decent web hosting company can make all the difference when you are just starting to build your online presence.

Design & build your website

Once you have your domain and hosting sorted, the next step is to start designing your website. There are certain common features which a website needs to have to be successful. One of the most important things for your website is that it has a bold and original design.

Your website will be the first port of call for many of your potential clients and customers. As such, you want it to make a good first impression. Many business owners make the mistake of thinking that it is not so important.

But in reality, it is like the face of your business. So take your time and design a visually powerful site. You could even consider hiring a team of web designers if you wanted, to give it that professional edge.

Remember that a good website must be easy to navigate and access. Nobody likes having to deal with a difficult website! You should also try and keep your contact information on prominent display.

Ideally, this would be as a box on every page. That way, the information is always there to hand. The majority of your visitors will be looking for contact information, so this is vital.

Set up an email newsletter

Far and away one of the most effective means of getting your message into people’s homes is through their inbox. That’s why any strong web presence must include the possibility for clients to sign up to an email newsletter.

This can be a weekly newsletter highlighting some of the changes which have occurred within the company. Don’t underestimate the power of such a technique.

This has been known to be a powerful way of drawing in potential customers. You should consider this the first step in your web marketing. As such, it’s a vital aspect of your web presence.


While we’re on the subject of marketing, remember that social media is just about your best friend. These days, marketing has been made extremely simple – and very cheap. Social media allows you the opportunity to engage with your customers and the general public in an open and friendly manner.

The trick with social media is to ensure that you are active and, what’s more, interactive. Don’t just set up an account and leave it there. Get involved with other users. Respond to queries or complaints.

Twitter, in particular, can be an effective tool for communicating with your customers. Social media is like a one-size-fits-all tool for marketing your business. And what’s more, it doesn’t even have to cost you a penny.

Or if you prefer, you can spend money on it, and promote your business even more effectively through the use of promoted posts and the like. You should consider social media an essential part of building your web presence.

Remember mobile

Finally, just a point to say that you should remember the importance of being mobile-accessible. Wherever your business appears on the internet, ensure that it is mobile-friendly. This is not just a matter of courtesy.

93% of small business websites are not mobile compatible – and this results in lost sales. Give your business the edge by taking mobile access into account every step of the way.

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