At Nevada Heel Pain Center, we’re experts when it comes to diagnosing and treating heel pain conditions. Our array of advanced treatment modalities include both custom orthotics and state-of-the-art extracorporeal pulse activation treatment (EPAT), or shockwave therapy—just to name a few.
But the treatment you receive from us at our office is just one component of your all-around recovery and rehabilitation program. The way you treat your heels at home can help shorten your recovery time—or make it longer.
Here’s how you can boost your recovery:
- Rest, rest, rest. Avoid putting weight, stress, and strain on your heels as much as possible. Strenuous physical activities should be avoided during the healing process.
- Check your shoes. If you’re wearing worn-out sneakers, ballet flats, high heels, or any style without the cushioning and support you need, ditch them for something better—low heel, plenty of arch support and padding.
- Modify your environment. If you can’t avoid standing for long periods (at a workstation, in your kitchen, etc.), at least make sure you’ve got comfy, well-cushioned shoes. Place a rug or rubber mat on hard surfaces so you get a little extra shock absorption.
- Exercise your feet gently. Stretching out your plantar fascia, Achilles tendon, and calf muscles will often relieve soreness and stress on the heels. It will also help keep the blood flowing to the damaged tissue, which speeds up the repair process.
- Wear night splints or braces. This keeps the plantar fascia slightly stretched while you sleep, which not only aids in recovery but also reduces that sharp pain that comes with the first steps of the morning.