What You Can Do for Heel Pain at Home

by | May 24, 2022

Heel pain is an absolutely awful companion. However, it is one that people take everywhere with them daily. Maybe it is a companion that waits for you in the early mornings and pounces as soon as your feet hit the ground causing you to limp until you warm up.

Or it may be something that comes home with you after a long day of work or after a run. No matter when your heel pain is present, it is not something you need to endure every single day. There are many different ways for you to either eliminate or significantly reduce your heel discomfort and pain. 

The most effective way to get this sorted is to visit one of our offices so that we can get to the root of the problem and address it properly the first time. You will likely be surprised at just how effective our treatments can be. Many types of heel pain can arise from many different sources. 

Many people become disheartened when they try a few remedies and find them to be ineffective. However, the truth is that they likely haven’t discovered the correct mode of treatment for their particular situation. Luckily, we are very well-equipped here to help you. 

In the meantime, there are a few ways to help you feel better with your heel pain at home or at the office. These tips can just help to take the edge off conditions and injuries. Please keep the following advice in mind:

  • If you are experiencing pain after these tips, you still need to see us for help.
  • Do not be discouraged if these tips don’t provide comfort.
Heel pain at home

Put Your Heel Pain on Ice

Ice is one of the most well-known ways to deal with heel pain at home. It is a great place to start. Use an ice pack or a bag of crushed ice and place it on the affected area for 15-20 minutes up to four times per day.

Roll it Out

Massaging your heel is an excellent way to stimulate blood flow to the area. All you need to do is give yourself a massage anywhere you can sit down. You can even use a roller that is designed for this purpose. 

If you don’t have one, a tennis ball should work. Better yet, you can use a frozen bottle of water and get a massage while also icing the area.

Take Time to Stretch

Stretching is an excellent way to soothe your heel pain at home. It can also condition your muscles and the surrounding tissues. Try some of these routines for the best outcome:

  • Towel stretches: While sitting in a chair or on your bed, loop a resistance band or a towel folded lengthwise beneath the arch of one foot. Take each end of the band or towel in a hand, and then gently pull the top of the foot toward you. Hold for 15-30 seconds. Repeat three times for each foot.
  • Toe flexes: While sitting, cross one leg over the other. Grab the big toe of your higher foot and gently pull back on it, toward you. Hold for 15-30 seconds. Repeat three times on each foot.
  • Calf stretches: Tight calves can exert more pressure on the Achilles tendon and heel bone, so keeping them stretched and limber is a good idea. While standing, place your hands flat against a wall at about eye level. Move one leg a step back. Keeping your back heel on the floor, slowly bend your front knee until you feel a stretch in the back leg. Hold for about 15-30 seconds. Repeat 2-4 times with each leg.

You can easily utilize Google or Youtube and search for these stretches. There are tons of videos online to guide you through how you can do these stretches to help ease your heel pain.

Podiatrist discussing heel pain treatment with patient

Get the Help You Truly Need

If the methods listed above don’t do much for you, we can help you out! While you wait to see us, don’t hold off on giving your heels some well-deserved attention. Possibly a change in footwear could help. You can also learn more about our Custom Orthotics and MLS Laser Therapy we offer.

Call Premier Podiatry Group today to schedule a call at one of our offices. If you would prefer to contact us electronically, our online contact form is always open. Once you fill it out, a staff member will be with you as soon as possible. Don’t put off getting an appointment to treat your heel pain any longer, let us help you!