What You Can Do for Heel Pain at Home

by | Jan 3, 2020

Heel pain is a terrible companion, but it’s one many people take with them on a daily basis.

Perhaps it’s something waiting for you in the morning as soon as your feet hit the floor, causing you to hobble for a few minutes until things “warm up.” Or maybe it’s something that you bring home from a run or a long day at work.

Whenever it happens, heel pain is not something you need to endure day by day—no less in your own home.

There are many ways to significantly reduce or even entirely eliminate your discomfort. The most effective route is seeing a professional to get to the heart of the problem and address it directly.

You may be surprised at just how many different types of heel pain there can be, and from how many different sources each of these types can arise! Too many people become disheartened when they try one or two remedies for their pain and find them ineffective. The truth is that they simply haven’t discovered the best method of treatment for their particular situation.

We are very well equipped to help you with that!

In the meantime, however, there are still ways you may be able to find more relief from heel pain at home or in the office. We have some tips for helping take the edge off conditions like plantar fasciitis and sports injuries. We often recommend these as part of a comprehensive treatment plan for many types of heel pain.

Please keep the following advice in mind, though:

  • Do not be discouraged if these tips don’t work as well as you hope. As we said earlier, your heel pain may need to be addressed in a different manner.
  • If you are still experiencing heel pain after these tips—even if it’s a reduced amount—we still highly recommend seeing us for further help. We may be able to provide even more effective relief, as well as help prevent more chronic complications in the future.

With all that said, here are a few heel pain tricks to try.

Put Your Heel Pain on Ice

Ice is a traditional therapy for many types of heel pain, and a good place to start if you haven’t tried it already.

Use an ice pack, a bag filled with crushed ice, or a frozen bag of vegetables for your source of cold. The important part is to wrap whatever you use in a thin towel before use. Having too much direct contact with cold can damage your skin.

Use ice for only 15-20 minutes at a time. If you start to feel pain from the cold, stop the session there. We recommend using ice a maximum of four times per day.

Roll it Out

Massaging your heel is a great way to stimulate blood flow to the area, relieving pain and inflammation. It can also feel fantastic!

You can easily give yourself a massage anywhere you can sit down. Use a roller designed for the purpose, or you can use a tennis ball or bottle instead. Simply roll the object beneath your foot, applying gentle pressure.

If you want a deluxe massage, fill a water bottle about three-quarters of the way, cap it tightly, and put in your freezer. Use that as your roller to get both pressure and ice at the same time. You may still want to be careful where you do this, however. Make sure there’s nothing in the area you wouldn’t want to get wet—just in case.

Take Time to Stretch

Stretching and exercise can help soothe aching heels, as well as help condition the muscles and other tissues surrounding your heel to provide better support.

Try some of the following simple routines:

  • 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.
  • Towel stretch. 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.
  • Calf stretch. 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.

Get the Help You Need for Your Heels

If methods like those above clear up your heel pain fully, we couldn’t be happier! But if they don’t, please do not continue holding off on receiving the help your heels deserve. Whether that means changes in footwear, the use of custom orthotics, or advanced treatments such as laser therapy, we will help you find the best route to relief.

Call Premier Podiatry Group at (814) 472-2660 to schedule a call at one of our offices in Johnstown or Ebensburg.

If you prefer to contact us electronically, our online contact form is always open. Fill it out and a member of our staff will respond to you during normal office hours.