• Sole Focus Podiatry


Updated: Sep 9, 2020

You aren’t alone, and there are a few things you can do from the comfort of your home to help! The best bit, they’re straight from the mouth of your trusted Podiatrist so you can be sure that it’s the safest and most effective way to reduce or prevent any pain.

Step One:

Like most people at the moment, you are likely spending a lot of extra time at home and it’s highly likely that you are barefoot for a large percentage of that time. Bare feet and hard floors aren’t always the best of friends, so a great way to prevent pain can be wearing shoes whilst you are moving about indoors.

Step Two:

Putting some time into massaging your feet each day can make the world of difference when it comes to heel pain. An easy, and effective way to do this is by using a massage ball to release any tension in the feet. If you don’t have a massage ball on hand, a tennis or golf ball make for great alternatives! Simply rest your foot on top of the ball and begin gently rolling your foot backward and forward across the ball. Make sure you are using just enough pressure that you feel a stretch, but no pain.

Tip – Using a frozen water bottle can offer the same result with a cool, soothing effect

Step Three:

Stretching is one of the most effective, yet undervalued, forms of pain prevention. A short, daily stretch can make all the difference in your day to day movement, and your lower limbs shouldn’t miss out on all the action!

Stretching out your calf muscles can offer relief for that nasty heel pain, and the best part is you can do this from home with no equipment! Simply begin by standing upright, in front of a kitchen bench or a wall, anything stable and firm. Place your hands on the wall and extend one leg straight backward, bending your front leg, until you feel a stretch in your calf and hold in that spot. Repeat for your other leg also.

Step Four:

Now we are moving into more technical territory – strapping!

This will require you to have rigid strapping tape (brown tape). K-tape or stretchy tape won’t work for this. The best way to ensure you are doing it correctly is by following the instructional video link below.

And if you find the strapping far too difficult to do, pick up a FS6 compression sleeve which you can purchase at our Northpoint Practice for $49.95.

Step Five

Consider purchasing an anti-inflammatory gel such as Nurofen or Voltaren Gel. You can pick one of these up from your local pharmacy or online.

So, there you have it, some easy to implement practices that you can do from the comfort of your home to hopefully relieve or prevent any heel pain that you may be experiencing.

If you find that after implementing all of these the pain is still persisting, then it is extremely important that you consult with a health professional like your Podiatrist. We are still open and fully operational during this period, but, if leaving home isn’t an option currently, we are also offering online TeleHealth consultations which offer a safe, yet still effective option for treatment.

This article was written by our experienced Podiatrist, Haz. To book an appointment with Haz at our Northpoint Toowoomba clinic to discuss your heel pain issues, click here.

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