Did you know that heel pain is the most common complaint that someone has when walking? It makes sense when you think about it. When it comes to walking, your heel hits the ground first and ultimately takes the brunt of your weight when you walk.
If you’re experiencing heel pain when walking, you’re not alone. But that doesn’t mean you should have to suffer through the discomfort.
The good news is there are things you can do to manage and reduce heel pain when walking. Keep reading to learn more.
Wear the Right Shoes
Walking is a great way to reduce heel pain, but it is important to wear the right shoes. Look for shoes with good arch support and a cushioned sole. Avoid shoes with high heels or pointy toes.
You may also want to wear a heel pad or arch support insert to help protect your feet.Β Read the full article here to know more.
Stretch Your Calf Muscles
Heel pain when walking can be reduced by stretching your calf muscles. The best time to stretch your calf muscles is after a workout or before bed. To stretch your calf muscles, stand with your feet hip-width apart and your hands on your hips.
Keeping your left leg straight, step forward with your right leg and lower your right heel toward the ground. You should feel a stretch in your left calf. Hold the stretch for 30 seconds, then switch legs and repeat.
Balance Your Activities
Heel pain when walking can be reduced by ensuring that you balance your activities. This means that you should not spend too much time on your feet, and when you are on your feet, you should take care to distribute your weight evenly.
Limit Time Spent Walking
One potential way to reduce heel pain when walking is to limit the amount of time spent walking. This may mean breaking up longer walks into shorter ones or taking more breaks during extended periods of walking.
Additionally, it may be helpful to walk on softer surfaces, such as grass or carpet, to take some pressure off of the heels.
Use Arch Supports
Arch supports help to take the pressure off of the heel and can help to distribute weight more evenly throughout the foot. This can help to reduce the amount of pain that is felt in the heel and can also help to prevent further injury.
Arch supports can be found in most shoe stores and can be placed in the shoes that you wear most often.
Stay Hydrated
When the body is well-hydrated, the fluid in the joints acts as a cushion, which can help reduce impact and friction. In addition, staying hydrated helps keep the muscles and tendons healthy and strong, which can also help reduce heel pain.
Put Ice on the Pain
Heel pain when walking can often be relieved by putting ice on the pain. This can be done by either applying an ice pack to the area for a period of time or by taking a cold bath or shower.
The ice helps to reduce inflammation and pain. It is important to do this for at least 20 minutes at a time, and it may be necessary to do it several times a day.
See Your Doctor
If heel pain is disrupting your daily activities, see your doctor. He or she will ask about your symptoms and medical history. An examination of your feet will help identify the cause of the pain.
X-rays may be ordered to rule out other causes of heel pain, such as a stress fracture or bone spur.
Try Orthotics
Orthotics are shoe inserts that can provide support and cushion for your feet. They can help redistribute your weight so that more pressure is not being placed on your heel.
You can purchase orthotics at most pharmacies or online. Be sure to follow the instructions on how to properly insert them into your shoes. If you find that your orthotics are not alleviating your heel pain, you may need to see a podiatrist for further treatment.
Take Breaks During Long Walks
Heel pain when walking can be reduced by taking breaks during long walks. When you feel pain in your heels, stop and rest for a few minutes. Take a break from walking every few blocks or so, and alternate between walking and resting.
Adjust Your Stride
Heel pain when walking can be decreased by adjusting your stride. A shorter stride puts less stress on your heel, while a longer stride can actually increase the amount of stress on your heel.
Do Foot Exercises
There are specific exercises that you can do that will help to reduce heel pain when walking, and they include:
Heel Raises
This is a simple exercise that can be done anywhere, and all you need is a step or a ledge that you can stand on. Simply raise up onto your toes and then back down again, slowly and controlled. Repeat this 10-15 times.
Towel Scrunch
Another easy one that can be done anywhere. Place a small towel on the floor and scrunch it up with your toes. Make sure to really use your toes to grab the towel and really scrunch it up.
Ankle Circles
This is a great exercise to do if you have any pain or stiffness in your ankles. Simply rotate your ankles in circles, both clockwise and counter-clockwise.
Doing these exercises regularly will help to reduce heel pain when walking, as well as improve the overall health of your feet.
Reduce Heel Pain When Walking Now
By following the proper steps and taking the necessary precautions, you can prevent and reduce heel pain when walking. Be sure to consult with your physician if the pain persists.
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