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Effective Ways To Cope With Heel Pain On A Vacation

Imagine getting a sharp pain in your foot halfway through a forest trek!

Nobody wants to deal with annoying heel pain on their vacation. So it is important to prepare well for heel pain especially if you suffer from foot conditions.

Neglecting your heels will put extra stress on them during vacation and can also aggravate your heel condition.

Here are some effective ways to cope with heel pain!

Choose Footwear Suitable For The Occasion

It is important to choose the right kind of footwear depending on the activities planned for the day.

If you are going to be walking for hours or engaging in adventurous activity, stay away from heels. Walking in heels for long periods of time can increase the possibility of injuring your ankle and stiffening your Achilles tendon.

You might even develop a condition known as plantar fasciitis which is caused by inflammation of your foot tissues.

If you already suffer from this, consider wearing special shoes for plantar fasciitis.

When wearing heels, choose a broad heel, three inches or less. 

Tricks like using foot cushions and blow-drying the inside of the heels of your footwear can help you stay more comfortable.

While going on activities like trekking, rock climbing or hiking choose sturdy shoes which have sufficient traction.

Stretching Exercises

Stretching is one of the best ways to get relief from heel pain.

You can do them every morning and evening of your vacation to help you walk long hours without much pain.

They help with conditions like plantar fasciitis as well. 

Some of the common ones are,

  • Calf Stretch – Stretch out your calves as you are leaning against a wall and hold it for 10-20 seconds. You can repeat this at least 5 times.
  • Foot Stretch – You can perform this while sitting or standing. Rest the arch of your foot on the ground and pull your toes towards you.
  • Towel Stretch – Wrap a towel around your foot and pull it towards you. Repeat a few times.

If you have a medically diagnosed heel issue, make sure you consult with your doctor before performing any stretches, exercises or activities.

Ice Your Heels

Icing your heels can help bring down inflammation and swelling. 

Take some ice, cover it with a piece of cloth and place it on your heel for about ten to fifteen minutes.  You can also use ice water in a bottle.

It can help relieve your pain and help with conditions like Achilles tendonitis.

Anti-Inflammatory Medicines

Taking anti-inflammatory medicines is another effective way to combat heel pain.

Some help reduce acute pain immediately while others have to be taken consistently for one or two weeks.

Some of the common ones are Ibuprofen, Naproxen, Ketoprofen and Aspirin.

Consider Using Orthotics

Orthotics are shoe inserts that are used with footwear for foot pain or other foot conditions.

If you’re a frequent hiker or camper, getting custom-made orthotics will save your foot from a lot of stress and pain. You can go about your adventures comfortably without the fear of serious injuries or having to go to the hospital for excessive heel pain.

They are different from normal shoe inserts and are typically prescribed by doctors for certain foot conditions.

Instead of settling for cheap inserts which claim to heal your foot, go to a doctor and find out the exact issue. He will prescribe the right orthotics for you.


Even if you don’t suffer from a particular foot condition, you should still take good care of your heel during vacation.

Remember, they take you everywhere!

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