The heel is the largest bone of the foot, and heel problems can become extremely uncomfortable. In fact, many people experience problems with foot and heel pain associated with conditions such as: sprains or even strains, bursitis, arthritis, that’s inflammation of the fluid-filled sacs that cushion the bones and joints, or plantar fasciitis, which is inflammation on the thick band of tissue that runs along the bottom of the foot.

Listed below are five simple but effective strategies to reduce heel pain.

1. Rest – First of all, it’s important to stay off your feet whenever possible for a few days to present them time to recover. You could make the injury worse if you can’t give your body a possible opportunity to heal itself. A combination of rest and many of the other solutions below, like over the counter pain relievers and ice, will resolve most acute injuries with not a trip to the doctor.

2. Ice – Ice will also reduce swelling and inflammation. If you do not possess an ice pack, freeze any bottle of water, then roll it under each foot for some minutes every day.

3. Stretch – Stretching your calf muscles also can improve your heel pain. When you absolutely must exercise, try yoga exercises, biking, swimming, or some various other low-impact exercise.

4. Lose weight – When you’re overweight, your legs and feet undertake the burden of carrying that excess weight. This can lead to pain, discomfort, and other severe medical concerns. Losing weight through diet and exercise can ease discomfort by relieving the stress on your lower limbs and benefitting your overall health. Try some of the low-impact exercises mentioned above or talk to your doctor about adopting a healthful lifestyle.

5. Consult a doctor – If heel pain persists for more than few weeks, it may be time for you to see a doctor. Your primary care doctor may advise you to wear custom shoes, supports, or a special split during the night time. In some cases, the doctor may get a shot of cortisone to minimize the inflammation. He or she also can refer you to physical therapy or possibly a podiatrist to further investigate the situation.

Take these steps into account to improve your overall health insurance and, in turn, your life.