Say Goodbye to Heel Pain

Say Goodbye to Heel Pain

Heel Pain Be Gone!

Heel pain that comes and goes may seem mysterious, but it’s all too common. According to The Centers for Disease Control and Prevention, about one million patients go to see their doctor each year to treat plantar fasciitis, the most common cause of this symptom.

In case you’re not already familiar with your plantar fascia, it’s the tissue that supports the arch of your foot. When it’s overstretched, it can make walking or standing difficult. Usually, you’ll notice your first twinge when you plant your feet on the floor in the morning. The sensation may go away after a few steps, but the relief is short-lived.

Left untreated, the effects of plantar fasciitis will spread. However, more than 90% of cases can be solved with simple in-home treatments. Use these tips to find lasting relief.

Preventing Heel Pain

  1. Lose weight. While walking is a great way to lose excess pounds, that extra weight can be hard on your feet. The majority of patients with plantar fasciitis are obese. While you’re slimming down, ask your doctor about which preventive measures are suitable for you.
  2. Change your shoes. Look for styles with firm heel counters and substantial arch support. Check your footwear regularly for signs of wear. A good rule of thumb is to replace walking shoes at least every 300 miles.
  3. Stretch your feet and calves. Tight calves and Achilles tendons put strain on your feet as they try to compensate by overdoing their natural rolling motion. Perform stretches that target your calves, as well as your ankles and toes. For example, stand on the edge of the stairs, and lower yourself up and down.
  4. Cushion the floor. Do you spend a lot of time standing on hard floors? A pad or rug in your kitchen or in your workplace could help.
  5. Rest up. If possible, stop or limit the activities that make your heels hurt. They need a break so they can recover.
  6. Vary your workouts. You may still be able to exercise if you change your routine. Go for a swim or ride a stationary bike instead of taking your usual run. Ease back into your former activities gradually to sustain your recovery.

Treating heel pain

  1. Ask your doctor. Arthritis and ligament tears can cause heel pain too. Your doctor will check your history and X-ray your feet to diagnose your condition.
  2. Be patient. If your feet have been under stress for a long time, they’ll take a while to recover. While patients often experience some relief quickly, it may take up to a year to see the full results.
  3. Apply ice. Cooling your heels can reduce inflammation and pain. You may also want to try contrast baths, alternating between hot water and ice, and finishing up with ice.
  4. Take medication. For fast aid, take a nonsteroidal anti-inflammatory drug like ibuprofen or naproxen. If your symptoms still persist after several weeks, your doctor may recommend corticosteroid shots.
  5. Wear a splint. Night splints that stretch your feet and Achilles tendon overnight are extremely effective. Many studies show they even work for patients whose symptoms are long-standing.
  6. See a specialist. If you need further assistance, your doctor may refer you to an orthopedist or podiatrist. You may also want to consult a sports medicine professional who can evaluate whether running or other activities are affecting your condition.

The sooner you start treating plantar fasciitis, the easier it will be to heal your heels. Protect your comfort and mobility by wearing supportive shoes, stretching regularly, and modifying your activities if you notice pain in your heels.

A Practical Guide to Managing Foot & Ankle Pain

A Practical Guide to Managing Foot & Ankle Pain


Now available on Kindle and Paperback:  

 Another book published on Amazon. Foot and Ankle pain is a relevant topic, not just for athletes but for all ages. Once the foot hurts, it alters the body’s biomechanics and the pain cycle begins.
Shared in this book are practical approaches for managing foot and ankle. Physical Therapy exercises done for pain with foot and ankle pain. It takes careful consideration to be able to function better, increase strength, balance, and postural tolerance. 
Features practical ways to cope with it, using either heat or cold for symptom relief.
A foot problem is a significant problem. It affects the tasks of daily living. Walking, running, going up and down steps, driving and the simple joys of life as participating in social and recreational activities we love. 
How about a towel to strengthen the foot and toes? And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!
Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.
Just a few of the helpful tips I share in this book.
The injuries of the ankle and feet are most common in athletes.
Approximately 21% of these injuries have prolonged morbidity. Each year, millions of Americans come to the podiatrist’s office and complain about swelling, pain, stiffness, and various deformities.
In elderly people, osteoarthritis is a major cause of ankle and foot injuries. It can involve any bone. It causes swelling of the joints and bone enlargement. It is necessary for healthcare professionals to diagnose and treat these injuries appropriately.

How about a towel to strengthen the foot and toes? 

And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!

Different types of therapeutic exercises are recommended to relieve the pain and strengthen ankle joints. It includes plantar fascia stretches, wall pushes, towel pickup, Achilles tendon stretches.

Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.

A frozen water bottle comes in very handy especially with foot pain from the bottom of the foot. 

With a frozen water bottle placed on the floor, the foot is placed on top and rolled forward and backward with a manageable pressure for pain relief. 

This simple cryotherapy technique has two benefits: The benefit of a stretch of the longitudinal arch of the foot, as the foot is pushed down. Secondly, the benefit of cold therapy/cryo treatment to help ease pain from inflammation, tenderness of the plantar surface of the foot.

The wonders of an Airex Foam in managing foot and ankle pain.


I am a big fan of the Airex foam when it comes to rehabilitating people with ankle instability, weakness, deficits.

The soft, wavering surface forces the muscles of the lower legs, knees, ankle to contract subsequently during balance shifts to stay in the upright position.

It is low impact and optimizes stimulation, a challenge to the anti-gravity muscles. 

There are more Airex Foam exercises featured in this book. The degree of activity intensity can be further challenged by eye-opening or closing.

With the eyes closed, the brain has to work more to keep a body upright. When doing exercises with eyes open or closed, make sure you have something that you can hold on to for safety. 

Eyes closed exercises. This can be done with visual elimination to make a foam exercise more challenging.


1. Step up on the foam with feet close together.

2. Place arms across chest, eyes open. 

3. Slowly turn the trunk L side, hold this position for 5 secs.

4. Repeat said activity now facing the right side.

5. If you feel dizzy or too unstable on your feet, have somebody “spot you’ for safety.

6. Repeat this exercise as many times as able throughout the day.

Just a few of the helpful tips I share in this book. 
I hope the simple tips I shared in this book, here can help someone.

Send me your thoughts!

This book is also available in Spanish:

Available on Kindle, Paperback & Audiobook



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