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How to Relieve Heel Pain

Heel Pain

Heel pain can be caused by a variety of reasons, which include plantar fasciitis, jumping on hard surfaces, sprains, and overuse. If you’re experiencing heel pain in New York due to injury, you should see a doctor as soon as possible, especially if it has severe pain and you can’t bear weight on your foot. If you’re experiencing minor pain, ice the area, take over-the-counter pain medication and try to rest as much as possible. Avoid strenuous activity and wear supportive shoes. Schedule an appointment with your podiatrist if the pain persists after two or three weeks.

Home Care

Minor pain can easily go away after one or two weeks of home care. If the pain persists beyond that, you should see a doctor promptly. Avoid demanding activities such as lifting heavy objects, jumping or running. Try to stay off your feet as much as you can for at least a week. If possible, use a cane or crutches to provide support and keep the weight off the affected foot. Additionally, rest as much as you can.

Apply ice to the affected area up to four times a day, for fifteen minutes at a stretch. Applying ice can help temporarily relieve pain and reduce inflammation. Wrap the ice in a piece of cloth and hold it on the skin. You can also fill a tub with ice water and place your heel in the water for a few minutes. Wrap the foot with sports tape to help stabilize the joints, muscles, and tendons. Wrap the strip under your foot, bringing it around the heel and anchoring the end under the big toe. Ensure the wrap is neither too tight nor too loose. Occasionally, take an over-the-counter pain reliever such as ibuprofen or aspirin to manage the pain and reduce inflammation.


Before trying stretches, it’s advisable to consult your doctor first, especially if you’ve suffered a recent injury or if you’re in pain. If you’ve been given approval, stretch the area twice or three times per day, up to three minutes in total. Stretches can help manage the problem and hasten healing. If you feel a sharp pain, stop stretching immediately.

Massage your feet and heels gently by applying oil and lotion to your foot. Pay extra attention to areas that are giving you trouble such as the arch or the ball of the foot. Loosen your foot using foam rollers. Foam or wooden rollers can help ease the tightness in your foot and intensify the massage. You can place the roller on the ground and rub your foot over it or manually rub it against your foot. Loop a towel around the bottom of your foot to stretch the plantar fascia. Hold the stretch for about twenty minutes.

Supportive Footwear

Your shoes should have supportive soles and laces. Your feet should fit snugly and securely in your shoes. On wearing the shoe, try to hold it by the toe and heel and bend it. If it can easily bend then it won’t provide enough support. Purchase shoes that have sturdy soles, and which cannot be bent in half. Try to avoid footwear that is flimsy and which doesn’t provide support or cause pain, for example, flip-flops. Additionally, avoid walking barefoot.

Avoid worn-out shoes, and replace them, as they have lost arch support and comfort. Check the shoes for cushioning and use shoe inserts or heel pads.