News India Live, Digital Desk: Feeling a sharp prick in the heels as soon as you step on the ground after waking up in the morning or swelling in your ankles after standing all day is a problem faced by every person today. Heel pain has now become common due to poor lifestyle, wrong footwear and increased uric acid. If you are also troubled by this pain, then try these effective methods instead of medicines. 1. Hot and cold compress (Contrast Bath) This is the oldest and effective method to reduce swelling and pain in the heels. How to do: Take two buckets, one with lukewarm water and the other with cold water. Soak feet in hot water for 3 minutes and then in cold water for 1 minute.Benefit: This improves blood circulation and removes muscle stiffness.2. Tennis Ball Stretch (Tennis Ball Massage) If you have pain in the plantar fascia, then this exercise works like magic. How to do: Sit on a chair and place a tennis ball or a frozen water bottle under your feet. Slowly move it back and forth on the sole of the foot.Benefit: It massages the lower tissues of the foot and reduces pain by creating stretch.3. Epsom Salt SoakEpsom salt contains magnesium sulphate, which helps in reducing muscle pain and swelling. How to do: Take lukewarm water in the tub and add 2 teaspoons of rock salt in it. Keep feet soaked for 15-20 minutes.4. Choosing the Right Footwear Did you know that your flat sandals or very high heels could be the real cause of your pain? Solution: Always wear shoes that have ‘arch support’. If the shoe is hard from inside, you can use ‘Soft Gel Pads’ (Gel Insoles).5. Consumption of turmeric and ginger: To reduce inflammation within the body, consume natural anti-inflammatory things. Remedy: Drink turmeric milk before sleeping at night or take ginger tea once a day. It works like a natural painkiller. When to consult a doctor? If the swelling in the heel is very severe and redness is visible. If you are unable to put any weight on the foot. If the pain persists for several weeks (this may be a sign of uric acid or ‘calcaneal spur’).