Numerous people worldwide suffer from pain in the foot that can even disturb their normal daily activities. The pain can be felt behind the heel, at the bottom of the heel or at the arch of the foot.
Generally, this pain appears gradually and it is stronger in the mornings immediately after waking up. It is a well-known fact that it can be triggered by flat shoes. Other reasons that can trigger it are fractures, injuries, pinched nerves, sprains, and wear and tear on the heel pad.
Improperly fitted shoes, hitting the foot on a hard surface by accident and being overweight can likewise cause the pain in the heels. A number of medical conditions can likewise cause such pain, for instance gout, Achilles tendinitis, heel spurs, bursitis, plantar fasciitis, fibromyalgia, tarsal tunnel syndrome, tendinitis, and arthritis.
People suffering from this type of pain are well aware of the unpleasant feeling that accompanies it, however it is not generally considered a health risk. It can be alleviated by using some homemade solutions or making several changes in your lifestyle. If you are having severe pains you need to consult your physician.
In this short article we are going to present you with 10 manners in which you can reduce the pain in a natural way.
Applying ice to the heel in a cold compress is among the best manners of eliminating pain. The cold temperature is going to provide a numbing effect that regulates the inflammation and the pain. Ice is going to likewise alleviate the pain triggered by foot tendonitis, a bone spur, and plantar fasciitis.
Cold compress is made by putting some crushed ice in a plastic bag. After that, use a thin cotton towel to cover it. Place it on the aching area and keep it for about fifteen minutes. Repeat this several times throughout the day or per need.
Another alternative is to freeze a bottle of water and roll it over your aching area for a period of about 10 – 15 minutes.
Note: The ice should never be applied immediately on the skin as it can lead to a frostbite.
Massage is another fundamental solution for treating heel pain. Even though it does not provide a long-term alleviation, it is going to rapidly reduce the pain, lower the pressure, lower the stiffness, loosen the muscles and strengthen the blood flow.
The heels can be massaged whenever you want, however the best alternative is to do it prior to going for a run, after exercising and prior to going to bed. You can use coconut oil, olive oil, mustard oil or sesame oil for the massage.
- Start by simply applying the oil you opt for on the afflicted area.
- Use both of your thumbs and start pressing gently on the aching area. Do this for a few minutes.
- The feet should be massaged for ten minutes.
- Repeat the massage a couple of times during the day till the pain is reduced.
- You can do the massage by yourself or have it done by a specialist.
#3. Stretching Exercises
Stretching exercises can aid you reduce the pain and heal more rapidly. They even have the ability to prevent further pain by strengthening the tendons and muscles in your foot. The “standing wall stretch” is the best exercise for this.
- Start by standing barefoot a couple feet away from the wall. You are supposed to be facing it.
- Use both of your hands to press the wall.
- Continue by placing one foot forward and leaning gradually. You are going to feel the stretching along the back of your heel and leg.
- Remain in this position for about thirty seconds.
- Do the same on the other side with your other foot.
- Repeat it ten times on every side.
#4. Epsom salt soak
An Epsom salt soak has the ability to instantaneously alleviate heel pain. The magnesium sulfate crystals can lower the pain, the swelling and the inflammation. Furthermore, the warm water can help relax the feet.
- All you have to do is add three tablespoons of Epsom salt in a tub of warm water.
- Then, soak your feet for about 15 – 20 minutes.
- After that dry them and apply a moisturizer.
- Finish by gently massaging the heel for about five minutes.
- This should be repeated two or three 2 times on a weekly basis till you don’t feel the pain anymore.
Turmeric is likewise an incredible solution for treating pain. Its main component, called curcumin, has potent anti-inflammatory properties and has the ability to effectively eliminate the pain.
A study that was published in The International Journal of Biochemistry And Cell Biology in 2009 has proven its pain-alleviating and anti-inflammatory properties.
All you have to do is prepare a mixture with one teaspoon of turmeric powder and one cup of milk in a pot. Continue simmering it on low heat for a period of approximately five minutes. Add some honey. Take this mixture two or three times daily for lowering the pain. You can likewise use turmeric supplements of 400 – 600 mg, three times daily. Nevertheless, you need to consult a physician prior to taking any supplements.
#6. Fish Oil
If the pain in your heels is caused by a bone spur or arthritis, fish oil is the best alternative for treating it. It is rich in EPA, or eicosapentaenoic acid, and omega-3 polyunsaturated fatty acids that aid alleviate the pain. They can even reduce the tightness in the muscles.
A study that was revealed in the Surgical Neurology in 2006 demonstrated that omega-3 fats are in fact a safer option compared to the NSAIDs, or nonsteroidal anti-inflammatory drugs, when it comes to the treatment of pain triggered by arthritis.
You should use only three grams of fish oil and minimum 30% EPA/DHA 2 times daily. It is advised that you consult your physician prior to taking any measures.
Note: The use of fish oil supplements isn’t advised for people who are taking diabetes or blood-thinning medications.
If your pain is triggered by some type of muscle pressure, you can use ginger for treating it in a natural manner. A study 2that was published in the Journal of Pain in 2010 demonstrates that ginger can likewise minimize the pain in the muscles triggered by difficult workouts.
Ginger has potent pain-alleviating and anti-inflammatory properties that have the ability to battle against the inflammation and pain. The gingerols present in ginger can in fact prevent the production of pain-causing hormones. It can likewise better the circulation throughout the body.
- Consume ginger tea up to three times daily or incorporate raw ginger when cooking. Bring 1 or 1 ½ cup of water to a boil, add five or six pieces of ginger in it and keep simmering for about five to ten minutes. You can likewise add some honey and lemon juice to better the taste and increase the health benefits.
- Another alternative is to take 2, 500-mg ginger supplements three or four times daily, however you should consult your physician first. You can likewise massage the aching area with the use of some ginger oil a couple of times daily.
#8. Apple cider vinegar wrap
Apple cider vinegar possesses potent anti-oxidant and anti-inflammatory properties that can effectively reduce the pain.
- All you have to do is mix ¼ cup of ACV with 1 ½ cups of water into a pan.
- Warm the mixture.
- After it gets warm enough, use a clean washcloth and soak it in it, thus squeezing the excessive amount of liquid.
- Apply the soaked washcloth on the affected area and use a dry towel to cover it and maintain the heat.
- Let it sit for about 15 – 20 minutes.
- Repeat this for two to three times.
- You can likewise repeat it whenever you require it.
#9. Cayenne pepper
Cayenne pepper is rich in the compound capsaicin that possesses natural pain-alleviating characteristics. It is going to aid you relieve the pain in the heels, and muscle pressure, lumbar pain, and joint discomfort as well.
All you have to do is prepare a mixture with one tablespoon of cayenne pepper with ¼ cup of warm olive oil and apply it on the affected area. Let it act for about fifteen minutes and rinse it with some warm water. This process should be repeated two or three times daily till you don’t feel pain anymore.
You can likewise apply creams that include capsaicin for alleviating the pain.
#10. Alkaline Diet
A well-balanced alkaline diet can likewise help reduce the pain. Alkaline foods have the ability to maintain the proper pH level in the body, thus reducing the inflammation. It can likewise lower the accumulation of calcium that can trigger heel spur.
- Eat larger amounts of fresh vegetables and fruits
- Better the alkalinity by preparing a mixture of the juice of ½ lemon and one cup of water and consuming it on a daily basis.
- Use pink salt, likewise known as Himalayan sea salt, as a substitution for table salt.
- Drink three or four cups of green tea every day.
- Avoid the consumption of dairy products that contain large amounts of calcium
- Avoid the consumption of sugar, alcohol, processed foods, caffeinated beverages, refined grains, and animal-based foods.
- Try resting your heels and minimize long workouts at least a certain period of time.
- If you are experiencing pain in the heels, try resting your feet as much as possible
- Wear shoes that fit you in a proper manner.
- You shouldn’t go barefoot so that you avoid putting additional stress on your heels
- Try losing a couple of extra pounds if you are overweight
- If you need it, you can likewise use a night splint, which is a device used for extending the foot while sleeping.
- If your muscles are hurting or you are feeling tired, just take some rest.
- Make sure that you always stretch your muscles prior to working out
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