Have you ever felt that jabbing sharp pain in the heel that radiates through the feet? Pain in the heels is a common issue. Over 2 million people experience plantar heel pain on a regular basis. The health problem typically affects those between 40 and 60 years of age, experts explain.  A lot of people wonder if they can avoid it. Why do I feel that pain even when I’m staying at home? Is there a strong stimulator that affects the pain receptors? Here we will answer all your questions for you.  According to Dr Harpal Jadeja, a consultant orthopaedic surgeon, there is more to heel pain from plantar fasciitis than it meets the eye. Many factors contribute to the pain. So, you have to know the stressors if you want relief. 

How Staying At Home Can be a Good and a Bad Thing for Heel Pain?

Dr Herpal believes that staying at home for a couple of months can have both a negative and a positive impact on the feet. The reason for that is relatively simple. When we remain indoors, we are prone to having a sedentary lifestyle. We don’t walk as much or do anything that will engage the muscles.  At one end, this is good for the bunions if you have to relax. You also reduce the possibility of fractures and sprains. But, in the long haul, all this lack of exercise will take a toll on the feet. The more you avoid workouts, the more fat you are going to pile up.  In time, the excess fat will put a lot of pressure on the bearing joints and cause heel pain. Also, you are more likely to do standing chores like dishwashing and cooking. This will make the heel pain from plantar fasciitis a lot worse.  Another major contributor is the lack of space. The doctor believes that when you don’t have enough space to move around with ease, you can’t stretch the foot as much as you need. As a result, people are prone to stiffness, discomfort, and pain. 

Heel Pain with Tile Floors ?

The pain appears when the thick band around the protective tissue of the heel bone gets torn or stretched. This irritates the tissue and results in inflammation. The most prevalent causes are lack of physical activity or strain.  However, there is something else that can make the problem worse – walking barefoot on tile floors. Heel pain with tile floors is not something that recently popped up. Many experts have considered tiles as a negative influence on feet health for a while now.  Tiles are often cold and slippery. When we walk over them, we don’t have that grip as we do when we walk on carpets or wood flooring. Because of that, we increase the odds of experiencing micro-tears in the plantar fascia. The ache can be consistent, throbbing, or sharp, and is often accompanied by stiffness and swelling.

What’s the Right Heel Pain Treatment?

There are ways you can treat the pain that can also be effective in preventing the symptoms in the future. Here are a few options you might want to try:
  • Wear indoor footwear with a firm grip.
  • Use carpets around the house.
  • Apply a hot compress to the affected area to speed up the blood flow and rejuvenation.
  • Do stretches, like yoga or physiotherapy. 
  • Don’t run or jump when you feel pain.
  • Get enough rest.

Exercises for Heel Pain

Woman working out on the beach A lot of people are interested in trying out heel pain exercises. They are stretches that can calm the sensations and soothe the discomfort. Here are a few that can be helpful.

1. Foot Roll

Sit on a chair and take a boll or a foam roller. Position the roller under the foot with the feet pressing it onto the ground. Then, simply roll it up and down for a minute to massage the plantar fascia. Repeat the process with the other foot.

2. Toe Stretch

Sit comfortably on a stable surface or a chair and grab your big toe. Pull it carefully toward you and hold that position for about 30sec. Do the same motion 3 times and in reverse. Repeat the process with the other foot.

3. Towel Stretch

Sit on a chair and take a towel. Fold it lengthwise to create a handy strap. Place the strap under the foot arch. Grab both ends and pull the towel toward you. Hold for about 30 sec, let go, and repeat 3 times.

When to Contact a Local Healthcare Provider?

If the pain becomes too severe or swelling appears close to the heel, it’s best to contact a doctor. The pain will restrict your daily activities and make bending the foot almost impossible. You will have trouble bending it downward, and rising the toes back up again. This type of severe pain is often accompanied by fever, tingling, and numbness. It appears immediately after an injury and requires urgent treatment. To put it simply, if the pain persists and disrupts your standing and walking postures, you should contact a local healthcare provider. 

Which Local Healthcare Center Specializes in Heel Pain?

Any podiatrist specializes in treating feet and ankle-related injuries. No matter what the problem is, a podiatrist can help treat the issue. Anyone with diabetes or diseases that cause foot pain also visits a podiatrist to get treatment.  If you are interested in finding proper healthcare centres that can do the job, it’s best to search for professionals in your local area. If you are living in the United States, you can try the NOMS Ankle & Foot Care Centres or the Cleveland Clinic. The choice is yours.

Final Thoughts

Pain in the heels may not be as simple as you think. It is a pressuring issue that can interfere with your normal life. To know how to manage it, you first need to know the reasons that cause it. Of course, if you take the right precautions and on-time treatment, you will get that relief you’ve always hoped for. The goal is to be as safe and careful as you possibly can. Especially if you are dealing with constant pain.