Home Remedies for Heel Pain and the Plantar Fascia

Home Remedies for Heel Pain 

The heel of foot pain in the morning can be genuinely nagging and difficult to eliminate. The first steps when you get out of bed can be painful. Heel pain affects the underside of the foot or back of the heel.  It causes  pain with normal daily activities and sports.  Any foot pain, even when not originating from the heel, can also cause limitations in daily activities.  You really don't have to just live with foot pain day in and day out.  JOI and JOI Rehab can help!

Causes of Pain in the Bottom of Foot 

There are numerous causes of heel pain, one of the most common being Plantar Fasciitis. This is the inflammation of the band of tissue (the plantar fascia). It that runs from the base of the heel to the toes on the bottom of the foot. Please watch this video about Plantar Fasciitis from Dr. Turner Vosseller.  

Other classic causes of heel pain include 

  • bone spurs
  • obesity
  • stress fractures
  • bursitis
  • Achilles tendonitis
  • repetitive pounding on hard surfaces
  • tarsal tunnel syndrome
  • pronation of the foot
  • arthritis

 Bone spurs in the heel are usually painless.   However, sometimes they can be associated with plantar fasciitis and resulting in pain. If you want to learn more about plantar fasciitis remedies, click here.

Home Remedies for Heel of Foot Pain - Plantar facia, pain in the foot, Pain heel of foot, bottom of the foot painPlantar Fasciitis makes your foot sore

Symptoms of Plantar Fasciitis or Bottom Foot Pain

Plantar Fasciitis tends to present with heel pain notably with the first few steps taken after getting out of bed. The pain usually subsides after a few steps but worsens again as the day progresses. Achilles tendonitis commonly presents with pain and swelling on the back of the heel.  It is usually worse after weight-bearing exercise. Achilles tendonitis, like plantar fasciitis, is painful upon getting out of bed and resolves with a few steps.

How do I get rid of the Pain in my Heel?

Heel pain more commonly occurs in high arched or overly flat footed individuals. Wearing poor arch support and  walking a lot on hard surfaces can worsen the condition. Some ways to get rid of your heel pain are: 

  1. Ensure you wear proper shoes with good arch support with standing, walking, and running.
  2. Put your shoes on before stepping onto hard surfaces in the morning.
  3. Decrease high impact activities like running and jumping.
  4. Change surfaces that you walk or run on. Consider running/walking on grass versus pavement.
  5. Roll your arch out on a tennis or lacrosse ball.

Test and Diagnosis for Plantar Fasciitis

Plantar Fasciitis will typically be diagnosed by a healthcare provider.  The diagnosis is based on symptoms and a physical exam.  In the exam, palpation on the bottom of the foot is a sign of plantar fasciitis.  An x-ray may be called for to rule out a stress fracture or bone spurs. Achilles tendonitis (inflammation of the Achilles tendon) is usually diagnosed by a physical exam also. This exam may include palpating the tendon, walking on the balls of your feet, and range of motion testing. Now, let's talk about home remedies for heel pain. 

Plantar Fasciitis or plantar fascia. Causes Pain on footPlantar Fasciitis Picture

Home Remedies a Painful Heel, Foot Pain and Heel Spurs

Ice, massage, and stretching are three easy home remedies for heel pain. You can massage your heel by using both thumbs with gentle pressure.  This will 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.  

Rest and activity modification are also helpful home remedies.  Night splints at home, while you sleep, can also help with heel pain.  Some people also have had success using Strassburg Socks at home while they sleep.  The RICE protocol is important for the healing process.  Rest, ice, compression with socks, and elevation above your heart. 

Ice massage for plantar fasciitisIce Massage with a Frozen Bottle

What are Home Remedies that Treat Plantar Fasciitis?

Stretching your calf muscles will also assist with relieving heel pain because the two calf muscles (the gastrocnemius and the soleus) come together into the Achilles tendon and insert into the heel bone. You can stretch these two muscles standing, seated with a towel, or on an incline board.  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. A night splint worn while you are sleeping can also be very helpful. 

Stretching 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. This is a great home remedy for heel pain. Modalities such as ice, heat, and a medical laser can also give you some relief from your pain. 

Heel Pain Exercises

Calf Stretch for Heel of Foot Pain and the plantar fasciaCalf Stretching Can Help With Pain on the Heel of Your Foot

Night Splint for Plantar FasciitisNight Splint for Heel Pain

Prevention of Plantar Fasciitis Pain in the Foot

Stretching the calf as shown in home remedies for heel pain daily and wearing properly fitted shoes will help to prevent heel pain. Your shoes should have plenty of support and running shoes should be replaced approximately every 300-500 miles. See a professional for more exercises and to have your shoes fit properly. If the pain does not go away see an orthopedic physician or physical therapist.  Sometimes an orthotic in your shoes is needed, especially if you have a heel spur.  JOI Rehab has affordable options for orthotics for your shoes.  If you have a heel spur, they can make a cut out in the orthotic for your heel spur.  

Learn more about Plantar Fasciitis Here

To schedule a physical therapy appointment at one of the 12 JOI Rehab Centers, please call 904-858-7045. 

JOI has Board Certified Foot and Ankle Orthopedic Specialists at the Beach, South, and San Marco.  If you have any further questions about heel pain or would like to book an appointment with one of our JOI Orthopaedic Foot Specialists you may call 904-JOI-2000, schedule online, or click BOOK APPOINTMENT below.

By: Matt Paulus MS, ATC



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