Short guide
Heel and foot pain: shoes and simple steps
Heel and foot pain often comes from doing too much too soon, standing on hard floors for long spells, or shoes that don't suit. Most of it eases with a few changes at home.
What to wear
- Wide, comfortable shoes with a low heel and a soft sole.
- Soft insoles or heel pads can take pressure off a sore heel.
- Avoid high heels and tight, pointed shoes while it's sore.
What to do at home
- Rest and raise your foot when you can, and ease back on long walks or runs for a while.
- An ice pack or bag of frozen peas wrapped in a towel, on the sore spot for up to 20 minutes every 2 to 3 hours.
- Gentle stretches and strengthening help many kinds of heel pain. Stop any that make it hurt more.
Don't treat it yourself if
- The pain came on suddenly with swelling, a pop or snap, or you can hardly walk on it: it could be a broken bone or a torn Achilles tendon. Contact NHS 111.
- See a GP if it hasn't improved after 2 weeks of looking after it at home.
Sources
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