If you have been experiencing heel pain for some time, wishing for it to go away, you should know that persistent heel pain requires proper diagnosis and treatment by a foot and ankle specialist. However, if your heel pain has just begun, you can try finding relief with the following remedies.

If you have already tried one or two home remedies for your heel pain, without any relief, it is time to see a podiatrist who can identify the source of the problem and recommend the most effective treatment options.

Roll it out
This temporary heel pain remedy can be done sitting down. You will need something tough that can roll, like a bottle or a tennis ball.Now, sit barefoot in a chair, and simply roll the object beneath each foot with controlled pressure. This helps to massage any strained tissues, for example, if you have plantar fasciitis.

You could try this exercise with a plastic bottle filled with water and chilled in the freezer. The cooling effect may accelerate the relief.

Stretch it out
In some situations, stretching can relieve heel pain by loosening strained muscles and strengthen other parts of the feet.

Some stretching exercises that might prove beneficial include –

• Take a long towel and hold one end in each hand. Place the center of the towel over the ball of one foot. Keeping your knee straight, gently pull your foot back toward you, flexing the muscle on the front of your leg. Hold for 10 seconds, relax, and repeat for 5-10 minutes per foot.
• Stand on a step with one hand on a railing for support. Keep your toes and the balls of your feet on the step, with heels hanging. Lift yourself up onto your toes, and slowly return to the starting position. Repeat 10 times thrice.
• Stand in front of a wall and place both hands flat against it. Place one foot in front of the other. Keep both heels flat against the ground, bend your knees so you can feel the lower part of one leg stretch. Hold for about 15 seconds, then repeat a few times with each leg.

Arch Support
Strained arches may cause heel pain. Both high heels or shoes that are too flat, can strain your arches. Choose shoes with proper arch support.If you have a flat arch, your podiatrist can recommend custom orthotics for the right support for your feet.

Get Professional Help
Please remember that if remedies like these don’t help, your foot and ankle specialist can find the root cause of your heel pain and recommend the best treatments to help you find significant, lasting relief.

If you are looking for the best foot and ankle specialist in Phoenix, Arizona, call Oasis Foot and Ankle Center at 602-993-2700 right away.