Icing For Heel Pain

Icing is one of the most important aspects of your treatment plan given to you by your podiatrist. When you

ice your plantar fascia or heel, it reduces pain and swelling, which allows the ligament to heal faster. And who doesn't want to get better, faster? 
So when we recommend icing, what do we mean? There are three different methods you can use when icing your plantar fasciitis. The most traditional method is to put cubes of ice in a Ziploc bag. You can even add a little water to allow the bag to contour to your foot. 
Another method is to go in your freezer and pull out that bag of broccoli you've just been meaning to use. Well, you're going to use it now! The bag can be refrozen to be used again, but the food cannot be eaten. So pick a bag from your freezer that's been in there a while. Gel packs are another option and can be refrozen endless times. 
Finally, the best option for icing your plantar fasciitis is to freeze water in paper or Styrofoam cups. When you are ready to ice, peel away the paper or Styrofoam and massage the ice over the affected area in a circular motion. As the ice melts, peel the paper away a little more. 
Now when you're icing, you never want to have the ice directly on your foot, unless it's the third option. To prevent frostbite, place a hand towel or several paper towels between the affected area and your ice. If you get to the point when you experience pins and needles, remove the ice immediately. Your skin should warm up within 45 minutes and sensation should return, but if it doesn't, contact your podiatrist. 
Icing is most effective when done within two hours of ending your activity. Ice as soon as you feel the strain on your plantar fascia, or after a long day of standing on your feet, exercising, or anything else that would cause swelling. 
Keep the ice on for between 15-20 minutes. Any longer than 20 minutes can cause damage to the ligament. Wait 45 minutes for your skin to warm and normal sensation has returned. You can repeat icing as often as you feel it is beneficial, but remember to wait 45-60 minutes between icing. 
Reference: Heel That Pain
If you have heel pain, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Heel Pain Doctor in CT
Podiatrist in Newington
Visit our website, like our page on Facebook, and follow our tweets on Twitter.

Home Treatments For Heel Pain

When you have heel pain, there are some things you can be doing at home to help alleviate the pain.
1. Rest. When you experience intense pain, stay off your feet and put them up for several hours a day to relieve the strain on the plantar fascia. When you are able to return to your normal routine, avoid overexercising. Reduce the distances you walk or run, or switch to a low-impact activity such as swimming or cycling to avoid strain.
2. Ice. Apply an ice pack to the painful area three or four times a day for up to 20 minutes to reduce pain and inflammation. You can also place a tennis ball in the freeze and roll or massage your foot over the tennis ball.
3. Arch supports. Over-the-counter or office dispensed orthotics may be a quick fix for mild cases of heel pain, or when you're waiting for your custom orthotics to be made. Orthotics relieve the tension on the plantar fascia, Achilles tendon and calf muscles by redistributing your weight.
4. Stretches. Browse through our blog for many exercises and stretches you can do at home to help your plantar fasciitis.
5. Over-the-counter medications. Ibuprofen may reduce the pain and inflammation of heel pain.
6. Wear supportive shoes. That may mean you will have to go through your closet and get rid of all shoes that are old, worn, non-supportive, too-tight, too-loose, and ill-fitting. This is often the reason why heel pain comes back for many people- they do a quick fix on the heel pain, but do nothing to prevent it from coming back in the future. One way is to go through your shoes. All shoes should have good arch support, a low to moderate heel, and have heel support. If your shoes don't have these qualities, toss them! You'll thank us, we promise.
If you are experiencing heel pain, call our Rocky Hill or Middletown office to make an appointment.
Jeffrey S. Kahn, DPM
Connecticut Foot Care Centers
Heel Pain Doctor in CT
Podiatrist in Rocky Hill and Middletown, CT
Visit our website, follow my tweets on Twitter, and friend or like our page on Facebook.

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