Relieve Heel Pain with RICE

Image by bark via FlickrHeel pain a common condition that affects adults of all ages. The heel bone is the largest bone of the foot. For every step taken, the lower portion of the heel bone is the first part of the foot that hits the floor. Our foot is specially disigned for walking, but injuries can still happen if we don't practice proper foot care.

Plantar fasciitis is the most common cause of heel pain. This is due to the irritation or inflammation of the plantar fascia.

The plantar fascia is located under the foot. It is a strong fibrous ligament that is responsible for the arch of the foot and serves a very important role for the foot's biomechanics.

Injury of the plantar fascia is due to several factors like sports (especially in athletes involved in sprinting), using improper footwear, and being overweight to name a few. These injuries can cause the fascia to become inflamed creating variable intensity of pain in the foot.

Treatment of heel pain is easily managed at home. The best modality is to follow the R.I.C.E. method which stands for rest, ice, compress, and elevation.

1. Resting the foot is the initial step. Resting the affected area helps heal any injuries of the foot. Total immobilization is recommended for one to two days. It is also advised not to take any pain killers during this period because this masks the healing process since it "temporarily" alleviates pain, tempting you to use your foot.

2. Ice packs works great in releaving severe pain, it also help reduce swelling. Apply the ice packs every hour for 20 minutes.

3. Compression helps in controlling the swelling. Lightly wrap the elastic bandage around the affected area.

4. Elevating the foot helps prevent swelling and assists in venous return to the heart.

If heel pain still persists after the R.I.C.E. method, see your foot specialist.