The simplest ways to soothe heel pain 15



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Let’s start with the good news: in most cases, heel pain is temporary and will go away naturally.

While your heels can recovery within ten months or so of the initial injury, this is probably far longer than you would like. A few simple routine exercises, however, can go a long way in speeding up your recovery, keeping the pain at bay, and helping you maintain an active and healthy lifestyle in the interim.

Which of these tricks has worked for you? And what other techniques would you suggest? Leave a comment for your fellow Starts at 60 readers below!

Stretch your heels every morning
First and foremost, it’s important to understand why your heels are aching. In the majority of cases, your plantar fascia is to blame. This is the thick band of tissue that stretches underneath your foot, from heel to toe, designed keep it strong and stable as you stand.When the calf muscles are tight, the plantar fascia will overstretch itself as a result. This can make the tendon to swell and weaken.

This means basic stretches can go a long way in minimising the pain over time. Health After 50 suggests sitting on a chair every morning and placing your sore foot over the knee of your other leg. Grab your foot by the base of the toes and pull it towards your shin. When you begin to feel stretching across the sole of your foot, hold position for ten seconds.

Repeat the same process ten times, then switch to the other foot.

Get creative with your toes
Dropped some clothes on the ground after a shower? Try picking it up with your toes! While it may look ridiculous, this extra flexing will give your plantar fascia a great workout.

Avoid running, hiking or power-walking
There are plenty of great exercises that can keep you fit without putting strain on the heel. Cycling and swimming are both great alternatives.

Rub out the tension
Hold your foot with both hands, using your two thumbs to knead deep into the tissue, and moving slowly from heel to toe and back again.

Reevaluate your shoes
Make sure your feet have all the padding you need to minimise tension on your feet. Consider extra padding if necessary; even seeing a podiatrist to arrange for a long-term, custom-made shoe insert.

Massage your own heel with a tennis ball
Simply sit on a chair, place the ball at your feet, and do what feels most comfortable.

One great alternative is to combine rolling exercises and cold relief by rolling your foot over a frozen bottle of water.

Have you ever suffered from sore heels? What tricks have helped you get through it? Share your ideas with the Starts at 60 community in the comments below!

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  1. I have pressure points on my heels. I have found that gel inserts are wonderful. I also wear rubber thongs a lot. They are great for cushioning your feet. Luckily I live in tropical Queensland so rubber thongs fit right in.

  2. Had plantar fasciitis some years ago, it drive me to distraction for months and I ended up getting a cortisone injection in it, no more problems at all with it. Wear really good closed shoes, all the time. I wear Nikes but any other good shoe would be fine. Rolling a bottle under the foot seems to help. My son had the same problem and getting physio on it helped and wearing a brace on the foot as well. He’s on his feet a lot.

  3. I also have plantar facias,getting better with physio exercises and orthotics but its taken months

  4. Both my husband and myself had this problem and found accupuncture really helped. We each only had one appointment and it worked a treat.

  5. I had a problem years ago with my heel & the specialist I saw told me to sit & use a twisted towel (or something similar) placed under the foot so that when you pull on the towel you stretch your toes back towards you. This gives a really good & firm stretch but after many weeks of using the technique the problem was resolved & has never returned. It’s certainly worth the effort but you must do it often to get results, better than surgery & constant pain.

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