Alívio da Dor no Calcanhar: Dicas Eficazes para Cura e Recuperação

Heel pain (often plantar fasciitis, Achilles tendinopathy, fat pad atrophy) responds to conservative measures:

• Rest/Load Management: Reduce impact activities; cross‑train (swim, cycle).
• Ice: 15–20 min, 3–4×/day (roll frozen water bottle under arch).
• Stretching: Calf (gastroc/soleus), plantar fascia (towel stretch), Achilles.
• Footwear: Supportive shoes, heel cups, avoid barefoot on hard surfaces.
• Orthotics: Prefabricated or custom for arch support.
• Night Splints: Maintain dorsiflexion, reduce morning pain.
• Strengthening: Intrinsic foot muscles, hip abductors.
• Medications: Topical/oral NSAIDs short‑term.
• Advanced: Shockwave therapy, PRP, corticosteroid injection (judicious), surgery (rare).

Persistent >6 weeks → specialist evaluation (podiatrist, orthopedist).