Heel Pain
Heel pain often improves with home care. Here are some treatment options:
Rest: Avoid activities that stress your heels, such as running, prolonged standing, or walking on hard surfaces. Aim to rest for at least a week.
Ice: Apply an ice pack or a bag of frozen peas to your heel for 15–20 minutes, three times a day.
Pain relievers: Use over-the-counter pain relievers like acetaminophen or ibuprofen to reduce pain and inflammation.
Shoes: Wear comfortable, well-fitting shoes with a low heel and soft sole. For athletes, choose shoes specifically designed for your sport.
Insoles or heel pads: Use soft insoles or heel pads in your shoes to support your heel and arch.
Stretching: Try gentle stretching exercises to relieve tension.
Massage: Roll a lacrosse ball, frozen water bottle, or rolling pin over the affected area to massage it.
Orthotics: A doctor may recommend heel cups, custom orthotics, or athletic tape for additional foot support.
Night splints: Wear night splints to keep your foot stretched while you sleep.
