Heel Pain Home Remedies
Self Treatment Plan for Heel Pain and Plantar Fasciitis
Heel pain is the most common problem we treat in our Seattle foot clinic. When not treated promptly, it can become a chronic and difficult to treat problem. Although this page provides a treatment program for heel pain that we have found effective, we strongly advise you to see a podiatrist if you don’t have relief within three weeks.
Most heel pain is caused by plantar fasciitis, and the treatment plan below is designed to treat plantar fasciitis. But there are many 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.
10-Step Home Treatment Plan for Heel and Arch Pain
Try our 10-Step Home Treatment Plan for Heel and Arch Pain for 3 weeks.
If you don’t have relief by then, see a podiatrist.
- Wear stable shoes to prevent pronation that causes increased
tension on the plantar fascia.
Download our list
of recommended shoes here. For three weeks, wear these shoes
every moment you are on your feet.
is critical to use very stable arch supports in your shoes to take
tension off of your plantar fascia and transfer pressure off of your
heel. We have found the best arch support for heel pain is the
Powerstep Medical Grade Orthotic. These arch supports work
better for relieving heel pain because they are somewhat higher in
the arch and more firm than other arch supports. This helps them
take more tension off of the plantar fascia and take more pressure
of a sore heel. Avoid getting arch supports from the stores you hear
advertising “custom fit orthotics” on the radio and TV. These stores
sell inferior arch supports at severely inflated prices. Also, arch
supports have been shown to be much more effective at treating
plantar fasciitis than heel pads and heel cushions. So, we recommend
avoiding heel cushions and using a good arch support instead when
treating sore heels.
you don’t wear shoes in the house, use a flip-flop with a built-in
arch support. The best ones we have found for heel pain are the
Orthaheel Arch Support Flip-Flops. The key to helping heel
pain is to never go barefoot during the three week treatment period.
Wear your shoes with arch supports or your arch support flip flops
any time you are on your feet for fastest relief of painful heels.
If you have pain in the morning wear a night splint at night for the first two weeks of your treatment. We recommend the
Ossur Exoform Night Splint.
Studies have shown that stretching the achilles tendon daily can help reduce heel pain. 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.
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 and we recommend that you
keep in in the freezer when not in use.
Thera-Band Foot Roller
Use stable shoes with room for an arch support or
orthotic. Go to a good shoe store in your area. If a good store is
not available, we often recommend these
Orthofeet Shoes for Women and
Orthofeet Shoes for Men . They are stable and one of our favorite
brands for plantar fasciitis due to the stable heel, midfoot support
and ease of using arch supports and orthotics. Both casual and
athletic shoes are available.
Ice your sore heel several times per day. Be careful
not to freeze your skin. Ice 10 minutes on and 10 minutes off (no
- Cut down on calories if you are carrying too much weight. Even 5
extra pounds has been shown to dramatically increase foot and heel
- If you are not better in three weeks, see a podiatrist right
away. If you are in the Seattle area,
make an appointment to see us. You can
learn about our best practices
approach to treating heel pain here.
Don’t live with heel pain or arch
pain. Call today to make an appointment in our convenient Seattle
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Douglas Hale, DPM & Lawrence Huppin, DPM
Foot and Ankle Center of Washington, Seattle
The material provided on this web site is for informative purposes only.
If you need specific medical advice, please contact the office for an appointment.