Heel Pain Treatment at Home

Treating heel pain at home depends on the cause (most commonly plantar fasciitis, but it could also be due to Achilles tendonitis, heel spurs, or overuse). Here’s a safe, general approach you can try:

Home Treatment for Heel Pain:

1. Rest & Activity Modification

• Avoid high-impact activities (e.g., running, jumping).

• Switch to low-impact exercise like swimming or cycling.

• Try not to walk barefoot, especially on hard floors.

2. Ice Therapy

• Apply an ice pack or frozen water bottle to the heel for 15–20 minutes at a time, 2–3 times daily.

• This reduces inflammation and numbs pain.

3. Stretching Exercises

A. Plantar Fascia Stretch

• Sit, cross one leg over the other.

• Pull your toes back toward your shin to stretch the arch.

• Hold for 20–30 seconds, repeat 3–5 times per session.

B. Calf Stretch

• Stand facing a wall.

• Put one leg behind, keeping the heel on the floor.

• Lean forward and stretch the back leg.

• Hold for 30 seconds, repeat 2–3 times per leg.

4. Footwear Support

• Wear cushioned, supportive shoes with a slight heel lift (avoid flat shoes or flip-flops).

• Use orthotic inserts or heel cups for added support.

5. Massage

• Roll a frozen water bottle or tennis ball under the foot arch for a few minutes.

• Helps relax the fascia and improve blood flow.

6. Over-the-Counter Pain Relief

• Take NSAIDs (e.g., ibuprofen or naproxen) as needed to reduce pain and inflammation (if safe for you).

⏳ When to See a Podiatrist

Seek medical advice if:

• Pain lasts more than 2–3 weeks with no improvement.

• Pain is severe or occurs at rest/night.

• There is swelling, bruising, or difficulty walking.