Retrocalcaneal bursitis is an inflammatory condition affecting the bursa located between the heel bone and the Achilles tendon, leading to pain and discomfort in the heel area. Here are several effective strategies to address and potentially alleviate the symptoms quickly:

1. Rest and Elevation: Give your heels and ankles a break. Avoid activities that exacerbate the pain, and elevate your feet whenever possible to decrease swelling.

2. Ice Therapy: Apply ice to the affected area several times a day. This can help reduce inflammation and provide pain relief.

3. Over-the-Counter Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help diminish pain and inflammation.

4. Physical Therapy: Engage in targeted physical therapy, particularly stretching exercises for the Achilles tendon and calf muscles. Stretching routines, including calf stretches and toe-to-wall stretches, can relieve pressure on the heel bursa. An eccentric heel drop can also help strengthen the calf muscles and reduce inflammation.

5. Corticosteroid Injection: In some cases, a corticosteroid injection combined with a local anesthetic can provide rapid relief from pain. This approach is typically administered by a healthcare professional.

6. Massage and Warm Baths: Gently massaging the affected area or using a tennis ball can help reduce inflammation. Warm baths or compresses can also be beneficial to relax muscles and alleviate discomfort.

For more detailed guidance, you can refer to these resources:

• Cleveland Clinic on Heel Bursitis
• Healthline - Retrocalcaneal Bursitis
• Direct Relief Treatments
• Physiopedia on Retrocalcaneal Bursitis

These methods should provide a comprehensive approach to managing retrocalcaneal bursitis effectively. However, if symptoms persist, it is advisable to consult with a healthcare professional for personalized treatment options.

Sources

Heel Bursitis: Symptoms, Causes & Treatment - Cleveland ClinicRetrocalcaneal Bursitis: Symptoms, Causes, and TreatmentUnderstanding and Treating Retrocalcaneal BursitisRetrocalcaneal Bursitis | Treatment, Causes, Symptoms | SydneyRetrocalcaneal Bursitis - PhysiopediaTop heel bursitis physical therapy exercises - Forever FitUnderstanding Retrocalcaneal Bursitis: Causes & Treatments

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