How to treat heel pain: conservative treatments

Heel pain is a painful condition affecting an ever-increasing number of people. The pain caused by heel pain, if left untreated and underestimated, can disrupt the sufferer's normal lifestyle .

Luckily, there are several treatments available to combat the pain caused by heel pain and allow you to return to your normal routine.

In this article entitled “How to treat heel pain”, we will see what these so-called conservative treatments are , all aimed at alleviating the pain of heel pain.

What is heel pain and what causes it?

Heel pain, as the name suggests, is an inflammation of the heel that causes pain and discomfort in the mobility of the foot.

The pain caused by heel pain is especially noticeable in the morning after waking up or after a period of inactivity. However, the pain can worsen if heel pain is not treated properly and can also become more severe after long periods of intense activity or when standing for too long.

Heel inflammation can be caused by various factors. It's worth listing the most common and well-known ones:

• Previous illnesses: some pathologies, such as arthritis or flat feet, very often contribute to the inflammation of the heel;
• Wearing uncomfortable shoes e wrong postureWearing shoes that don't provide adequate cushioning and support puts your feet at risk, and your posture is also compromised. Postural and gait problems put stress on the heel, making it more prone to inflammation.
• Weight problems: an unhealthy weight that could lead to obesity inevitably puts pressure on the heel, loading it with excessive weight and contributing to making it susceptible to pathologies such as heel pain.
• Uncontrolled overload: by doing too much physical activity or practicing intense sports, the heel can suffer repeated microtraumas and microlesions which in the long run can compromise its health.
• Traumas and injuries: not to be underestimated are the injuries and traumas to which any human being can be subject. Suffering a serious injury, for example, compromises the general health of the foot and inevitably that of the heel as well.

Conservative treatments for heel spur

As mentioned, there are conservative treatments for heel spur that can both relieve the pain caused by inflammation and help the affected person heal without resorting to invasive treatments, such as surgery.

But let's get straight to the details and see specifically what conservative treatments are recommended for dealing with heel pain.

Ice packs: cold therapy

Applying ice packs to a heel affected by heel pain is one of the most recommended and simple treatments you can do at home. Applying ice packs for 15-20 minutes (several times a day) restricts blood flow to the heel; this will reduce swelling and pain, thanks in part to the ice's numbing effect.

This technique, called cold therapy , is particularly useful when the pain becomes more acute, therefore following a long period spent standing or following intense physical activity or actions requiring particular effort.

Targeted rest and habit modification

When pain prevents you from carrying out normal daily activities, rest is always recommended.

Avoiding stress on a heel affected by heel pain is beneficial for its health. Avoiding excessive exercise and stressful physical activities (running and jumping) prevents further problems and damage to the heel.

All of this, therefore, requires a change in your habits. For example, those who are passionate about sports should choose sports that are less stressful on the heel, such as cycling or swimming. Those who, on the other hand, are forced to stand for long periods of time, especially for work, should take targeted breaks whenever and wherever possible.

Comfortable and suitable footwear

As with all foot conditions, to protect yourself from heel pain, it is always advisable to wear comfortable, suitable shoes.

For heel pain in particular, it's recommended to wear shoes that provide adequate cushioning , especially in the heel, as well as good arch support; the health of the sole of the foot, in fact, also affects the health of the heel itself.

Choosing comfortable shoes also implicitly means avoiding uncomfortable ones . Shoes with soles that are too thin or too rigid are harmful to the entire foot and, especially in this case, can compromise the health of the heel.

Use of orthopedic insoles

Orthopedic insoles are also a useful addition to comfortable shoes . When the shape of your foot prevents you from walking properly or maintaining proper posture, orthopedic insoles are an excellent solution.

Custom orthopedic insoles , for example, provide the right support to correct posture and gait problems. This reduces pressure on the heel and, consequently, prevents inflammation.

Physiotherapy and stretching exercises

By consulting a physiotherapist , he or she will be able to provide a series of stretching and strengthening exercises to improve the flexibility and musculature of the entire foot, thus preventing all the strain from being placed on the heel.

To give you a better idea, let's look at some common examples of stretching and strengthening exercises: 

• Rolling a bottle or ballRolling a cold bottle or ball across the sole of your foot reduces tension across the entire base of your foot. This will help restore elasticity to your foot and avoid unnecessary stress on your heel.
• Stretch your calf: Place one leg behind the other, keeping the sole of the back foot flat on the ground, while keeping your hands firmly placed on a wall or other support surface. This simple exercise helps stretch the calf muscles and improves motor function, ensuring that the strain doesn't fall on the heel.

The taping 

Even after performing stretching and strengthening exercises, you may still experience pain in the heel or sole of your foot. In these cases, taping is recommended , which involves the application of elastic tape to support the heel and reduce overall tension in the sole of your foot.

Using these special elastic tapes will not only reduce pain but also allow those suffering from heel pain to regain normal foot mobility (always, however, in a measured and controlled manner). To ensure the tapes are positioned optimally, it is advisable to consult a professional.

Taking medications

Finally, when the pain shows no signs of abating, nonsteroidal anti-inflammatory drugs (NSAIDs ) may also be prescribed . These drugs serve to control both inflammation and pain. For obvious reasons, it's important to consult a doctor, both for the prescription and dosage of medications.

When to See a Doctor: The SmartHallux Solution

Even after following conservative treatment recommendations for heel pain, the pain may not subside. If pain and swelling persist for weeks, it's necessary to see a doctor.

But who specifically should you contact?

If you suffer from heel pain or any other foot or ankle problems, SmartHallux is the best option you can choose.

Thanks to its team of experts and industry professionals, led by Dr. Luigi Manzi , SmartHallux ensures the utmost care and attention to patients. Leveraging the most modern technologies and operating techniques, SmartHallux combines a highly technological approach with an approach entirely dedicated to the patient's needs.

By studying and designing a personalized treatment plan , based on the needs and expectations of any type of patient, SmartHallux ensures the best care and short, rapid recovery times.

Click here to book your SmartHallux appointment and start taking care of the health of your feet and ankles.