If your pain is minor, provide home care for 2 to 3 weeks, then see your doctor if your heel doesn’t get better.
If necessary, use crutches or a cane to keep weight off the affected foot.
You can also place your heel in an ice foot bath. Fill a tub with ice water, then place your heel into the water for a few minutes at a time. The water’s temperature should not go below 55 °F (13 °C). Continue to dip your foot for up to 15 minutes.
You should have made an X on the bottom of your foot, with the center of the X aligned with the center of your foot. Repeat crossing the tape in X shapes 3 times, then wrap the tape around your foot horizontally until you’ve covered your entire foot from the ball to the heel. Make sure your wrap is not too loose nor too tight.
You can also take acetaminophen as long as you don’t drink alcohol while you take it. In combination, acetaminophen and alcohol can cause liver damage.
Stop stretching immediately if you feel sharp pain. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Stretches and yoga poses can help manage plantar fasciitis, which is one of the most common causes of heel pain.
If you tilt the ball of your foot forward, you can more easily rub your plantar fascia. [7] X Research source Avoid applying pressure that causes you pain.
Wooden rollers are often made small just for feet. You can even find some that rest on the floor so that you can easily rub your foot against them. Foam rollers can also be laid on the floor under your foot so that you can rub your foot over it.
Hold the stretch for 20 seconds, switch feet, and do a total of 5 reps per foot. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Use your right hand to gently pull your right toes toward your right shin. As you stretch, use your left thumb to gently rub the your right foot’s plantar fascia, which feels firm and taut, like a guitar string. Hold the stretch for 20 seconds, switch legs, and to a total of 5 reps for each foot.
You should feel a stretch in your left calf and heel chord. Hold the stretch for 20 seconds, switch legs, and do 5 reps total per leg.
Go for shoes with soles that are sturdy, thick, and can’t be bent in half.
You could also ask your doctor or podiatrist for custom inserts, but there’s no evidence that they’re more effective than store-bought options. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Always prefer shoes with greater support and optimal inner lining to absorb the shock and stress. It is not suggested to walk barefoot on hard or rigid surfaces.
Your doctor or specialist will perform a physical exam and ask about your physical activity, when the pain started, and if it’s worse at certain times of the day. Depending on your physical exam and severity of your symptoms, they might recommend an x-ray.
If your podiatrist recommends, wear a night splint overnight for at least 1 to 3 months. Continuing use even after your pain goes away can help prevent symptoms from returning.
Ultrasound therapy is non-invasive, so it’s usually recommended before injections or surgery.
They’ll numb the area first, so the injection won’t hurt.
People who have surgery for heel pain can usually go home on the day of surgery. You might have to wear a boot or splint, and your doctor will likely advise you to avoid bearing weight on the affected foot for 2 to 3 weeks.
