Ways to Relieve Pain in the Heels of Feet After Standing All Day

Heel pain can occur for a number of reasons, especially if you spend the entire day on your feet. The pain may simply be caused by a strain in the heel or from poor shoe support. If you have been experiencing pain gradually because of a job that requires you to stand for long periods, you may have a specific condition that needs to be diagnosed. But you can usually relieve heel pain by resting, using topical remedies and taking medication.

Identifying Pain and Resting

• Plantar fasciitis is one condition that affects the heels. According to the article "Plantar Fasciitis" by the American Family of Orthopaedic Surgeons at http://orthoinfo.aaos.org, plantar fasciitis is when the "fibrous band of tissue (fascia) connecting your heel bone to the base of your toes" is inflamed. Your pain may also be caused by an Achilles tendon ache. The best remedy is to stay off your feet as much as possible for several days. During this time, elevate your feet above your heart while you are resting. This will help reduce any inflammation or swelling. Also consider wearing heel inserts if you are going to be standing on your feet a lot while working.

Ice, Heat & Medication

• Whether you heel pain is caused by plantar fasciitis, a strain or tendinitis, ice can help relieve your pain symptoms. Use ice for the first couple days if you still have pain. Ice will temporarily limit blood flow to your heel by constricting the blood vessels. Keep ice on your feet for 15 to 20 minutes and repeat the ice treatment every three or four hours. After the initial inflammation has subsided, soak your heel in very warm water or use a heating pad. Heat can relieve pain as well as promote blood flow to your heel. At this point, stimulating blood flow is highly beneficial to your pain as blood carries oxygen and nutrients needed for healing. Take ibuprofen or naproxen for your inflammation and pain.

Exercise

• Your heel pain may go away overnight. If not, start stretching your heel each day. Stretching exercises can also increase blood flow and loosen tight muscles and tendons in the foot and heel. Sit on a chair and wrap a large towel around the ball of your foot and toes. Pull back on the towel and stretch your foot and heel for 15 to 30 seconds. Do this exercise three times. Also, try facing the wall with your aching foot back about 12 to 14 inches and the other one forward. Slowly lean into the wall and stretch your lower calf. Straighten your rear knee and angle the toes of your injured foot inward. This will stretch your heel. Hold that position for up to a half minute (see resources 1 and 2).