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5 Home Remedies for Heel Pain


Foot pain can make daily life beyond difficult. Whether it’s plantar fasciitis or a one-off sports injury, heel pain can be debilitating. Luckily, it doesn’t always have to spiral into a larger medical problem – heel pain can sometimes be managed and treated from the comfort of your own home, with a few simple remedies. So, what can you be doing to alleviate your pain and prevent further injury? Read on as we break down our top home remedies for heel pain.

The advice covered in this blog outlines ways that minor foot pain can be managed and prevented from home. If you’re suffering from ongoing or more serious pain, contact Northern Districts Physiotherapy today for a full assessment and treatment plan.




1. Rest

Above all else, the best thing you can do to prevent foot and heel pain is to give your body a rest. It can be tempting to try and use exercise to get your body back into peak condition, but overexertion can cause your symptoms to get drastically worse. Take it easy on your workout routines, being careful not to push your body too far.

Where you can, avoid standing for long periods of time as well – sometimes our work or daily tasks can be causing more stress than you may think, so easing off some potentially damaging activities may give your feet the opportunity to heal as needed.

2. Ice Your Foot

Ice is one of those simple remedies that can work wonders, and it’s accessible for anyone! Using an icepack on your injury for 15 minutes at a time just a few times a day can effectively reduce pain and get you back on your feet.

Icing painful areas is also a great way to prevent continuing strain or injury, as applying ice soon after strenuous exercise or long periods on your feet can reduce the likelihood of your heel pain flaring up down the track. Icing your heels is a quick, simple, and surprisingly effective way to make your pain easier to manage.

3. Invest in Quality Footwear

It’s one thing to learn to handle pain, but it’s vital that you take steps to protect your body from further damage. When you visit a podiatrist to check out any type of foot related pain, one of the first things they are likely to examine is your footwear.

A supportive pair of shoes is the foundation of protecting your feet and avoiding unnecessary pain. Especially when exercising or spending long days up on your feet, it is incredibly important to invest in a high-quality pair of shoes that will support and keep your heels healthy in the long run.

4. Stretch

Foot exercises and stretches can be an easy way to considerably alleviate your heel pain. Finding stretching routines to participate in daily (as simple as a few minutes in the morning and before bed!) can get muscles and key structures such as the plantar fascia from getting pulled or getting tight.

Find where you can squeeze in some stretches as you go about your everyday routine, and ensure that whatever stretching you do pre or post workout is giving some attention to your feet. Putting in the time for some good foot stretching could make all the difference!

5. Use Athletic Tape or Splints

For more severe or ongoing pain, there are ways you can be guiding your foot to stay in healthy positions without too much hassle. Splints can be particularly effective when sleeping, bracing your heel and foot to stay in a proper position that will stretch it out and keep you from doing any further damage as you sleep. Athletic tape is an affordable and effective way to give your foot a little extra support during the day.


Book an Appointment to Examine Your Foot Pain


Sometimes home remedies aren’t enough. If you’re battling ongoing heel pain and nothing seems to be helping, you don’t need to suffer in silence. Booking yourself an examination and appointment with a professional can help provide insight into why you may be struggling, as well as giving you a plan to alleviate pain and work towards getting yourself back in top condition.

Our team at Northern Districts Physiotherapy is ready to find out how we can help you get your body back on track. With experience in various types of injuries, strains, and pains, we care about helping all our patients understand their pain and how to best manage it. Contact us today to find out how we can help.


Click below to book your initial consult!


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Northern Districts Physiotherapy

Northern Districts Physiotherapy & Sports Clinic was established in 1995 and consists of an energetic team of highly qualified and experienced professionals who take the time to understand ...


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