3 Simple Moves To Ease Your Heel Pain

The most common cause of heel pain is plantar fasciitis, the famous inflammation of the band of fibrous tissue that runs along the bottom of your foot. Heal heels faster with these three simple remedies: 

1# Morning Wall Stretch

ILLUSTRATION BY CHRIS PHILPOT

• Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat. 

2# Freeze and Roll

ILLUSTRATION BY CHRIS PHILPOT

• Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it. Slowly roll bottle beneath arch of foot for about 5 minutes at a time. Switch sides and repeat. 

3# Rub It Out

ILLUSTRATION BY CHRIS PHILPOT

• Use both thumbs to apply deep pressure along arch of the feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat.

If your foot pain isn't improving or worsens after 2 weeks, a podiatrist or orthopedist can prescribe additional therapies to alleviate discomfort and prevent recurrence.

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