When you first feel heel pain, there are luckily some immediate things you can do to relieve your discomfort. The first treatment for heel pain is rest. Stop what you’re doing, whether that’s walking, running, hiking, or playing tennis, and start icing the affected area.
Before you start cross-training (to take pressure off the area, of course), try some arch stretches. Grab over the fronts of your toes and pull toward you until you feel a stretch in the bottom of your foot. It’s important to keep your calf muscles limber, too. You can try the runner’s stretch—leaning toward a wall with front knee bent and back leg straight—if you want a good stretch in the calves and hamstrings.
We can’t stress this enough: wear good shoes! A pair that’s rigid everywhere but the toes, provides ample cushioning in the soles, and offers good arch support will get you through the discomfort. You may also benefit from heel pads and custom orthotics from Sierra Foot & Ankle.
If the pain last for more than two weeks, call Victoria L. Melhuish, DPM, in Carson City, NV, at (775) 783-8037. You may need physical therapy or other advanced treatment.