Looking for Remedies for Heel Pain? Try These.

Dec 17, 2019

As much as you might wish it, persistent heel pain is very rarely something that you can make fully disappear via home remedies. But that doesn’t mean you can’t give yourself some help finding relief!

That’s because heel pain is not a simple, single problem, but a symptom that can be tied to a multitude of different possible conditions. Without getting to the source of the problem and addressing it, heel pain will never be treated as effectively as it can be.

In fact, you might have already tried one or two ways to take care of your heel pain, only to be disappointed with the lack of results. Don’t worry. That doesn’t mean your heel pain is untreatable. It just means you haven’t tried a treatment ideal for your particular situation.

The best way to deal with chronic heel pain is to see us. We can help you get to the source of the problem and recommend the most effective ways to treat it. However, we know that doesn’t help you right at this very moment.

We don’t want to leave you in more misery than you need to be in at any given point in the day. There are many potential ways to help relieve heel pain at home or work, and we’ll share a few of the best ones here with you.

Please keep in mind, though, that these methods on their own probably won’t take care of your heel pain for good, although we may recommend some of them as one part of a comprehensive plan for more significant relief.

Heel Pain

Roll It Out

This is perhaps the most fun and rewarding of temporary heel pain remedies, and it can be performed pretty much anywhere you have access to a seat.

First, you will need something sturdy that can roll. This could be an official rolling device made for feet, but it can just as well be a tennis ball or bottle.

Next, sit in a chair, take off your shoes, and simply roll the object beneath each foot with a steady, controlled pressure. Not only does this feel great, but it massages potentially strained tissues. If you have plantar fasciitis, for example, this should be a decent help to you.

For an added benefit, try chilling your roller! Fill a plastic water bottle up with water (leaving some space within) and stick it in your freezer. When it’s frozen, use it as your roller to add some cold therapy to your massage. Note: In case of leaks, make sure you’re not rolling anywhere near electronic equipment or anything else you wouldn’t want to get wet.

Stretch It Out

In some situations, stretching can help relieve heel pain, loosen muscles that may be straining too hard against parts of your heel (such as your calf muscles), and condition other areas to help provide more support where needed.

Here are a few stretches that might prove helpful to you, depending on the causes of your heel pain. Please note: If any of these stretches cause you pain, cease them immediately. Do not try to push through and continue them.

  • Loop Stretch – Take a wide belt, long towel, resistance band, or similar item, holding one end in each hand. Place the center of your band over the ball of one foot. With knee straight, gently pull your foot back toward you, flexing the muscle on the front of your leg. Hold for 10 seconds, relax, and repeat for 5-10 minutes per foot.
  • Heel Raises – Stand on a step with one hand on a nearby railing or wall for stability. Keep your toes and the balls of your feet on the step, with heels hanging off. Slowly lift yourself up onto your toes, then slowly return to your starting position. You should feel it in the back of the ankle and your calf muscles. Repeat 10 times for three sets.
  • Wall Stretch – Stand in front of a wall, placing both hands flat against it. Take one foot and place it in front of the other. While keeping both heels flat against the ground, bend your knees so you can feel the lower part of one leg stretch. Hold for about 15 seconds, then repeat several times with each leg.

Certain stretches and exercises may be more beneficial to you than these. Please don’t hesitate to ask us what kind of routines may be the best complement to a treatment plan.

Keep Up Your Arch Support

If strained arches are a cause of your heel pain, then choosing footwear with proper support may make a significant difference.

If you wear high heels or shoes that are too flat, it can be torture on your arches over the course of the day. A good pair of running shoes or sneakers can provide better support—if you’re allowed to wear them.

And at the end of the day, you might want to consider leaving those shoes on instead of going barefoot. See how it feels (but make sure to wipe your feet before entering).

Heel stretch

Get Focused Help for Your Heel Pain

Remember: if remedies such as those above don’t help, hope is far from lost. We can get to the root cause of your heel pain and recommend the best treatments and methods to help you find significant, lasting relief.

Whether your plan includes custom orthotics, medications, physical therapy, or (in rare cases) surgery, we will help you every step of the way.

Take the first step toward heel pain relief by scheduling an appointment at any of our six offices in Missouri and Kansas. Call us at (816) 455-1155 or fill out our online contact form.