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We’ve all felt it, those sharp pains in your heel that make getting out of bed a struggle. Heel pain can be a real downer, but don’t worry, here are five easy tips to help you get rid of that pain and get back on your feet.
1. Roll it out
A simple way to relieve heel pain is to give yourself a mini foot massage with a tennis ball. “Rolling your foot over a tennis ball can help ease tension in the plantar fascia,” says Dr Catherine Njogu, a chiropractor at the Chiropractic and Physiotherapy Health Centre. Just roll the ball under your foot for a few minutes each day.
2. Stretch it out
Stretching isn’t just for athletes. Regularly stretching your feet and calves can make a big difference. “You can use a towel to stretch your foot,” Dr Njogu advises. Sit down, extend your leg, loop a towel around the ball of your foot and gently pull back. Hold the stretch for 15-30 seconds and repeat a few times on each foot.
3. Soothe with Epsom salts
After a long day, treat your feet to a relaxing soak in Epsom salts. “Soaking your feet in Epsom salts can help relax your muscles,” explains Dr Njogu. Fill a basin with warm water, add a couple of tablespoons of Epsom salts, and soak your feet for 15-20 minutes. It’s like a spa day for your feet!
4. Take a break
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If you’re on your feet all day, be sure to take regular breaks. “Standing for long periods can make heel pain worse,” says Dr Njogu. Try to sit down and rest your feet every 20-30 minutes. When you do sit, elevate your feet to reduce swelling and improve blood flow.
5. Wear supportive shoes
Wearing the right shoes can make a big difference. Look for shoes with good arch support and cushioning. “Shoes that support your arches and cushion your heels can help prevent and reduce heel pain,” Dr Njogu recommends. Skip the flimsy flip-flops and choose supportive sneakers or orthopaedic shoes instead.
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