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- 1). Take an anti-inflammatory medication to help relive heel pain and reduce inflammation. Over-the-counter medications such as ibuprofen are sufficient. However there are prescription drugs which are stronger. Consult your physician to find out which options are best for you. Always read the dosage instructions that accompany the medications prior to taking them.
- 2). Apply an ice pack to your heel to treat the pain. The coldness of the ice pack can help reduce the inflammation. Sit down and place your heel on top of an ice pack for 15 minutes. Do this seven or eight times every day. Avoid strenuous physical activities after applying the ice pack in order to give the affected heal some rest.
- 3). Consider shoe modifications to treat your heel pain. Wearing supportive shoes that are slightly raised and have excellent arch support can help lessen the stress on your plantar fascia (tissue that supports the arch of the foot). You can also put shoe inserts in your shoes. Shoe inserts can allow you to perform everyday activities without heel pain. Talk to your physician so that he can advise you on how to get prescription footwear or custom-made shoes.
- 4). Help treat heel pain by avoiding going barefoot. Walking barefoot can put stress and strain on your plantar fascia. Always wear some kind of footwear even while you are at home.
- 5). Perform exercises that target your calf muscles everyday. Exercises that stretch your calf muscles can help relieve pain and help you recover. Always consult your physician before starting an exercise program to treat heel pain.
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