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At-Home Heel Pain Treatments: Do They Really Work?

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“Mango peels can get rid of wrinkles faster!”

“Coffee grounds will rejuvenate your skin!”

“Raw onions make your migraines disappear!”

It really doesn’t take an expert to figure out that most “miracle” advice you often find on the web or social media is likely to be a dud. You are definitely right to be a skeptic about these home remedies that just seem too good “to be true” and too easy to actually work.

But what if we told you a change of mind could get rid of your heel pain once and for all?

Of course, this doesn’t mean you should start trusting all at-home treatment methods that promise to take care of the problem without professional care. However, there are definitely simple things you can do at home to relieve pain related to heel conditions – and they are all podiatrist approved and recommended!

So, if you think you’ve tried everything in the book to get rid of your discomfort with no positive results, the team of foot and ankle experts at Patel Podiatry is here to restore your hope and your ability to enjoy life without pain.

get rid of heel pain at home

There Are Definitely Some At-Home Treatments Worth Trying!

We have put together some of the most tried-and-true heel pain treatment methods for you to try at home for yourself. You should keep in mind that the root causes of heel pain can range from plantar fasciitis to bone fractures, and the treatments methods to which they will positively respond will depend on their nature and the severity of the condition itself.

This means that one or more of the methods below may not work for you at all, though they may still work well for other people with different and less severe underlying conditions. With that said, Dr. Patel and his team encourage you to try these at-home treatment steps if you are experiencing heel pain:

Hot and Cold Water Foot Soaks

“Contrast baths” are a form of hot and cold immersion therapy often used to soothe sore muscles.

This treatment method helps reduce swelling and pain, as well as encourage blood flow throughout the feet. While the warm water causes the blood vessels to dilate, the cold water causes the blood vessels to constrict. The goal here is to alternate between hot and cold soaks to pump any stagnant fluid out of the area, reducing inflammation.

Want to try it? It’s easy – just have a seat on the edge of your tub and allow warm water to flow freely over your feet for about 3 minutes. Next, switch the water to a cold temperature you can tolerate, and continue to allow the water to flow. Cycle between the two temperatures six times.

foot soak in water

Epsom Salt

Yes, salt. And, no. Not the kind you find in your kitchen.

This treatment method will help reduce pain, swelling, and even any potential bruising. Chemically structured by magnesium and sulfate, Epsom salt will dissolve in water and allow your body to soak in these healthy chemicals as you enjoy a warm, relaxing foot soak.

Sounds good? Well, get to it! Just make sure the water is very warm and add about one or two cups of salt. Leave your feet in the water for at least 12 minutes.

Stretches and Exercises

Simple foot and ankle exercises can help your heels find the relief they need – exercising and stretching the muscles in your feet will help restore the length of your lower leg muscles, increase balance throughout your body, and reduce foot pain.  

There are many routines out there, but a good morning exercise you can try is to drop a towel on the floor and use your toes to scrunch the towel up towards your feet slowly. Repeat this motion about four to five times before you start your day.

picking up towel with toes


Are your shoes old and worn out? It may be time to retire some of your favorite kicks “pairs”.

Older “and worn out shoes” provide an unstable environment for your feet and forces abnormal movements. Footwear should always provide support, cushion, and be rigid enough to keep the feet balanced. You should also replace your shoes every six months.

Not sure how to determine if your shoes are actually old? Examine the sole tread pattern – if the pattern is worn down it may be time to chuck that pair.

Are Your Heels Still in Pain?

If your heels are still giving you grief, there is no need to panic. That just means that you might need a more professional diagnosis and form of treatment. And we can help you with that too!

Our goal is to get rid of your pain and help you recover as quickly and as safely as possible. We are equipped with the best knowledge and tools available to accurately determine the root cause of the problem and effectively treat the condition. From custom orthotics to shockwave therapy, we can get you back to doing the things you love in a way you never thought possible – without pain. 

Just give us a call to schedule an appointment at one of our two convenient locations:

  • Milford office: (203) 876-7736
  • Hamden office: (203) 288-4055


Or simply fill out our handy request form online to have one of our trained staff members reach out to you.

Dr. Sanjay V. Patel
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Dr. Patel has over 20 years of experience in the field of podiatric medicine and podiatric surgery.
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