Foot and heel pain causes many people to suffer the consequences of it. Whether it is athletes having to refrain from the sport they love or a person looking to take control of their life and health suffering from foot pain stopping them from achieving their goals, foot pain can be a major inconvenience. But it needs to be addressed immediately and effectively to prevent further damage.

Foot pain can be caused by many things. Without exercising caution and receiving treatment it can spread around the heel, the arch of the foot, and into the Achilles tendon. Before we go into some home remedies for planter fasciitis and achillies tendonitis, it is important to understand the regions where it is hurting and what it is to be able to adequately treat it.


First up is Achilles Tendonitis

It is a painful condition that originates in the heel and up into the Achilles tendon. You will notice you have it when you put weight on the foot that is suffering. It will be filled with pain and tightness that prevents you from doing certain exercises, sports and even just walking.

To prevent it you can make sure to stretch the area before you exercise or play sports to keep it loose and flexible. Arch supports, like insoles, will be able to prevent it as well and can treat any underlying cause of it. If you think that you have it then you need to stop doing physical activities and rest it up. You can ice it and elevate it as well. If it persists there might be a need for surgery to get rid of the chronic pain.


Plantar Fasciitis

The plantar fascia is a band of tight muscles that is under the arch of our feet. It is the tissue that connects and holds the arch of the foot and the forefoot. Heel pain starts when the plantar fascia becomes inflamed. Also this condition is known as a heel spur. One of the reasons this occurs is because of over stretching of the plantar fascia.

Other reasons include:

  • Extra pressure on the foot from excess weight
  • Footwear that isn’t good fitting or provides poor support
  • A sudden increase in activity in workout routines
  • Flat-footedness
  • Having a high arch
  • Diabetes sufferers are prone to it
  • Standing for most of the days


Some of the typical symptoms associated with Plantar Fasciitis are:

  • Pain on the heel first thing in the morning
  • Increased physical activity that adds pressure to the foot


Some things are in our control and some of them are not but what we can do is take measures to ensure that we minimize the risk of getting plantar fasciitis as best we can. Here is a list of things you can do to help you treat it before and after it happens:

  • Immediately ice the area when you first feel pain
  • Avoid shoes that do not provide proper support
  • Get plenty of rest
  • Lose any excess weigh to take pressure off of your feet
  • Wear insoles to cushion your feet
  • During activities, tape the area for support
  • Stretch the area out
  • You can wear a specially made sock for people who suffer from heel pain. In the sock there is a clear insole that adjusts to your foot and forms support there.


That last point can use some fleshing out and additional information for your benefit. And there are several different ways to stretch out the area that I am going to cover. One stretching exercise is done stand up.

For these exercises, you lean forward pressing on a wall, you keep one knee straight with the heel on the ground and the other knee is slightly bent. This is held for 10-20 seconds and then you switch feet. By doing this you stretch out the foot and calf to loosen up the muscles so they aren’t as prone to injury.

Another stretch is when you are barefooted or in a sock and have a can of cold juice, you place it on the floor and roll your foot over it. This not only reduces inflammation due to the cold area but also massages and stretches the muscles.

If you are still suffering from extreme heel pain then you need to seek help from a professional who can provide the expertise and advice that is necessary to solve this chronic problem. In some cases you can get surgery and be relieved of the pain from that method. But until you meet with your doctor you won’t know the exact diagnosis.

You May Also Like