Never put ice directly on your heel. Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can make your foot feel better and help with inflammation. Stretching and exercise: Stretch your calves, Achilles tendon, and the bottom of your foot. Do exercises that make your lower leg and foot muscles stronger.
If you're finding that heel pain is getting in the way of your daily activities, try these quick tips for relief.
Apply lavender essential oil. ...
Wear supportive shoes. ...
Use orthotics. ...
Wear a night splint. ...
Replace old athletic shoes. ...
Stretch. ...
Massage. ...
Apply ice.
Plantar fasciitis (inflammation to the plantar fascia ligament) is most commonly caused by strain injury causing micro tears to the ligament as it attaches to the heel bone or other areas of tightness on the sole of the foot.
Simple home treatments can often resolve plantar fasciitis, especially if you catch it early. But it may take longer to heal if it has worsened over time. "Plantar fasciitis may go away after you stretch your foot out and walk around for awhile," Dr. Torzok says.