Treat Your Heel Pain With RICE!!!

The best time to go outdoors and have a lot of fun with your family and friends is the summer time. This is the best time to go to the beach, go camping or do all sorts of outdoor stuff. But if you feel pain on your foot, like for example heel pain when you take your first step when you wake up in the morning or heel pain when you step out of the car, this may mean plantar fasciitis.

The plantar fascia is a strong fibrous tissue found underneath the foot. It attaches at the calcaneus or heel bone to the balls of the foot. This structure is very important since it maintains the arch of the foot. The plantar fascia is under constant stress when walking, running, or when lifting weights. 

With every step, the first part of the foot that hits the ground is the heel bone and this area can be a source of irritation and inflammation that can affect not only the heel bone but the plantar fascia as well. Also, when the plantar fascia is over stretched, this can cause microscopic wounds which can cause pain.

Plantar fasciitis is commonly found among the elderly due to the natural wear and tear of the plantar fascia. This condition also affects athletes, more particularly runners.

If you are affected by this, don’t let your heel pain ruin your wonderful summer days. There are several ways to alleviate the pain caused by plantar fasciitis. One easy way is the RICE method.

Rest. Resting the foot is one way of stopping heel pain due to plantar fasciitis. If the foot is allowed to rest for an extended period of time, this can promote wound healing and may cure plantar fasciitis.

Ice. Cold stimuli can control pain and swelling. 

Compression. Wrapping the foot with elastic bandages can help control swelling. Remember not to put the bandages too tight to allow proper blood circulation.

Elevate. Rising the foot above the heart is the best way to reduce swelling. Raising the foot allows venous return.

Another alternative way to treat this type of pain especially if it’s already causing chronic pain is EWST or Extracorporeal ShockWave Therapy. This procedure uses shockwaves to allow the plantar fascia to heal naturally. This is a non-invasive procedure and lasts for just a few minutes per session. For most patients, pain relief is felt immediately after only one session.