Try our ‘5-step home treatment plan’ for heel pain.
If you don’t have relief within 2 weeks, see our Podiatrists for professional care.
- Wear stable, supportive shoes. While your injury is healing you will need to wear your most supportive shoes, exercise shoes are best. If your shoes are poor quality, overly flexible or worn out, you will need to replace them.
- Avoid walking barefoot on hard floor surfaces and avoid any high impact exercise (eg running, jumping, skipping etc)
- Use a Pedi-roller to massage your arch, freeing any restrictions and improving flexibility. Roll your foot twice daily for 5 minutes
- Calf stretch – many people prone to heel pain have tight calf muscles and need to do calf stretches every day to improve flexibility and reduce strain under the arch.
- Use medical thongs with built-in arch support when not wearing supportive shoes. “Orthaheel’ thongs are the most supportive medical thongs for people with heel pain – available over the counter at Foot Health Clinic.
If you have followed this ‘5-step home treatment program’ and you are no better within 2 weeks, make an appointment to see our Podiatrists for effective, fast pain relief.