Heel Pain Treatment with Home Remedies

Heel Pain Treatment and Plantar Fasciitis 

Heel pain is one of the most common problem we treat in our Lone Tree foot clinic.  It can become a chronic and difficult to treat problem, when neglected for periods of time. Below are several home treatments we suggest you try, however, after about three weeks if you have not found significant improvement we suggest you seek treatment with one of our specialists.

Most commonly heel pain is caused by plantar fasciitis, and the treatment plan below is designed to treat plantar fasciitis. But there are other causes of heel pain besides plantar fasciitis. This makes it even more important that you seek professional treatment if this plan does not eliminate your heel pain within three weeks.

Home Treatment Plan for Heel and Arch Pain

  1. Wear supportive athletic shoes as much as possible.
  2. Use an OTC insert.  Superfeet or power step insoles are very nice OTC inserts. You may also browse the selection of inserts available through our online partner.
  3. orthaheel arch support flip flopsAvoid going barefoot in the house using a supportive sandal or slipper.
  4. ossur exoform night splintUsing a night splint may also be helpful, especially if you having morning pain. We recommend the Ossur Exoform Night Splint.
  5. pro-stretchStretching Achilles tendon and  Many of our our patients find that they can get a more effective stretch using a ProStretch. It makes it simple to apply a even and consistent stretch.
  6. thera band foot rollerUse a foot roller  once per day for 5 – 10 minutes. Patients with plantar fasiciitis can use the roller to stretch the plantar fascia and increase flexibility. It can be chilled, simply keep it in the freezer until you are ready to use it.  The Thera-Band Foot Roller is a very effective tool.

  7. orthofeet shoesUse stable shoes with room for an arch support or orthotic. Go to a good shoe store in your area and in general we recommend a shoe with a rigid shank, neutral posting and stiff heel counter.

  8. Ice the area several times per day. Be careful to protect your skin. Ice 10 minutes on and 10 minutes off with no ice is a good rule of thumb.  This also assumes you have no vascular disease.

  9. If you are not better in three weeks, see one of our specialists right away.