Home Remedies for Heel Pain

By Ehren Allen, Certified Manual Therapist/Physical Therapist

Home Remedies for Heel Pain

Heel pain can be genuinely nagging and difficult to eliminate. Heel pain affects the underside of the foot or back of the heel, causing pain with normal daily activities. Any foot pain, even when not originating from the heel, can also cause limitations in daily activities.


Pain in the Heel


What are the Causes of Heel Pain?

There are numerous causes of heel pain.

  • Plantar Fasciitis

Plantar Fasciitis tends to present with heel pain, notably with the first few steps taken after getting out of bed in the morning. The pain usually subsides after a few steps but worsens again as the day progresses. A healthcare provider will diagnose your condition based on symptoms and a physical exam. An x-ray may be called for to rule out a stress fracture or bone spurs.

  • Achilles’ Tendonitis

Achilles’ tendonitis commonly presents with pain and swelling on the back of the heel and is usually worse after weight-bearing exercise. Similar to plantar fasciitis, Achilles’ tendonitis is painful upon getting out of bed and resolves with a few steps. The usual way to diagnose Achilles tendonitis (inflammation of the Achilles tendon) is undergoing a physical exam. This exam may include palpating the tendon, walking on the balls of your feet, and range of motion testing.

  • Strains and Sprains

Strains and sprains are injuries that often result from physical activity. They are common and range from minor to severe, depending on the incident

  • Bursitis

Bursitis of the heel caused by swelling of the bursa (fluid-filled sac) at the back of the heel bone. Repetitive or too much use of the ankle can cause the bursa to become inflamed and irritated.

Treatment for Heel Pain

Ice, massage, and stretching are three easy home remedies for heel pain. You can massage your heel by using both thumbs and applying a massage and gentle pressure to the painful area of the foot to assist with relieving the pain. You can also combine ice and gentle massage by freezing water in a water bottle and rolling your foot over it. Perform this for about five minutes at a time.

Ice Bottle Remedy for Heel Pain.

Image of home remedy.

Stretching your calf muscles will also assist with relieving heel pain. The the two calf muscles come together into the Achilles tendon and insert into the heel bone. You can stretch these two muscles by standing with the affected foot in the back, as shown below. Perform once with the affected leg straight, and one with the affected leg bent while keeping the heel on the ground. Try to hold for one minute at a time. Stretch both sides to prevent injury on the opposite side.

Wall Stretch for Heel Pain.

Image of wall stretch.

Another great stretch for the plantar fascia can be performed by pulling upward on the toes to provide a stretch in the bottom of the foot, as shown below:

Stretching Remedy for Plantar Fasciitis.

Image of a heel stretch.

Other home remedies to help stretch the foot and calf are the Strausberg sock and night splints. These devices are worn while sleeping and stretch the calf and foot.

Related Articles: Best Treatment for Plantar Fasciitis and Plantar Fasciitis Treatment Plans. 

Learn more about Plantar Fasciitis Here

Plantar Fasciitis

JOI Rehab

Whether you are suffering from heel issues, joint pain, or injuries resulting from any type of activity, JOI has 12 physical therapy clinics conveniently located in Jacksonville and Northeast FL who specialize in orthopedic rehab.

By: Ehren Allen, Certified Manual Therapist/Physical Therapist

Book an Appointment with The Jacksonville Orthopaedic Institute Today!

JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.

To make appointments with JOI Rehab, please call 904-858-7045.

Book An Appointment with a JOI Physician today.

Book An Appointment with a JOI Physician.

Skip to content