5 Ways to Treat Heel Pain Yourself

5 Ways To Treat Heel Pain Yourself

5 Ways To Treat Heel Pain Yourself

safely, naturally and at home

Heel pain is very common. This pain is disabling and is from heel spurs, inflamed tissues or degenerating tissues in the foot. The pain is felt on the bottom of the heel, mostly on the inside half of the bottom of the heel. The pain occurs when standing or walking or running. This pain is very intense with the first step in the morning or after sitting at a desk or driving for a long time period.

There are a number of safe and proven ways you can treat this pain without needing to see a doctor or pay a copay. Here are 5 ways to self-treat:

1. Stretch Your Leg Muscles

Stretching the calves is very important for treating heel pain. This is an indirect stretch for the plantar fascia. The plantar fascia is the source of heel pain. This fascia begins on the bottom of the heel bone. The calf muscles insert on the back of the heel bone. By stretching the calf muscle, you indirectly treat the pain that starts on the bottom of the heel.

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2. Stretch the Tissue on the Bottom of the Foot

Stretch the tissue on the bottom of the foot. Tissue-specific stretching really works. Studies have shown that this is as effective as many other prescribed treatments. Tissue-specific stretching works best if it is done with calf stretching. The combination of a direct and indirect stretch optimizes pain relief.

Dr. Meredith Warner, orthopedic surgeon and the founder of Well Theory, also founded The Healing Sole to help people beyond her clinic doors find relief from their plantar fasciitis pain. The Healing Sole is designed to actively stretch and strengthen the muscles and tendons of the feet – to promote pain relief, healing, and to make the foot stronger and less susceptible to inflammation.

The Healing Sole was designed to give those suffering from heel pain a natural, at-home option for relief instead of costly surgery, painful injections, and other invasive measures. Dr. Warner’s design is clinically proven to relieve plantar fasciitis pain and other heel pain – and you can try it now for up to 30 days risk-free! 

3. Massage Your Foot with a Tennis Ball

Tennis balls are inexpensive and if you leave near a court, probably free. If you roll the bottom of your foot on a tennis ball, that massages the tissues and muscles on the sole. By doing this, you are using a therapy technique and treating your own pain. This is particularly effective to reduce the amount of pain felt with the first step in the morning. Just be sure to keep the tennis ball off the floor when you aren’t massaging your plantar fascia; this is a safety tip!


4. Massage Your Foot with a Frozen Water Bottle

Freeze a bottle of water and use that to massage the foot. By placing an individual bottle of water in the freezer, you can make your own ice therapy device. Granted, it is not as sophisticated as some that are prescribed, but it can be effective. Icing is a known technique in orthopedic and sports medicine. Icing a painful body part can reduce pain and reduce swelling. This should be done on a towel to reduce the risk of a wet floor when you are done.


5. Utilize a Massage Device

Use a device like “The Heeler” to ice and provide a deeper massage to the muscles and fascia on the bottom of the foot and the heel. “The Heeler” provides ice therapy and deeper stretching of the tissues at the same time.


act now, get steady results

Dr. Warner, orthopedic surgeon and founder of Well Theory, has often found that her patients are lacking essential vitamins and minerals in their diets. Sometimes, this can cause joint inflammation and discomfort. 

Read more about how to choose the right multivitamin for your condition today!

Dr. Warner designed her Bone & Joint Multi to:

  • Help fill the nutritional gaps in your diet 
  • Support a healthy response to inflammation 
  • Promote post-surgical recovery 
  • Pre-surgical optimization 
  • Promote overall musculoskeletal health for bone, joints, tendons, muscles, and ligaments


For fast relief from acute foot pain, reach for our specially designed Foot Cream. This soothing topical was designed with soothing Lidocaine, PEA, and a custom blend of essential oils to naturally decrease overall inflammation over time. 

When applied topically, this Foot Cream immediately soothes away pain with medical-grade Lidocaine, while our surgeon-curated blend of PEA + essential oils sink into the skin to holistically reduce pain and inflammation at its source. 

Don’t get discouraged – natural relief from your foot pain is possible. By incorporating targeted physical exercises, strengthening the overall structure of your feet, filling the gaps in your diet, and utilizing topical pain-relieving creams, you can find your way to natural relief.

Discover more ways to treat heel pain by reading this helpful blog!


Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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