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Stretch the fascia tissues by rolling your feet on a tennis ball or rolling pin a few times a day. This relaxes the fascia and soothes irritation.
Place an arch or heel support in your shoe. They usually come in padded or gel cushions and will provide additional cushioning when standing on your feet.
Soak your feet in a tub of warm water with mustard seeds.
Cover an ice pack with a towel. Rub your feet over the bag 20 minutes a day.
Apply an ice pack and heating pad to your heel, alternating between the hot and cold therapy every ten minutes.
Stretch your calves, as tight calves may be the cause for pain in your heel.
Exercise your feet by taking a short walk barefoot or wiggling your toes to get the blood flowing.
Place your fingers in between your toes. Push your palm against the arch of your foot and massage the area.
Place your feet under running warm to hot water. Massage your feet as the water splashes over them.
Place your feet and heels over massaging bubbles in a hot tub or over a foot massager.
Massage your heel, applying pressure in the areas that hurts the most for about five minutes. Then, hold your feet by the ankle and shake your foot.
Keep your feet elevated for 40 minutes. Then massage your feet for ten minutes.
Soak your feet in bath salts for five to ten minutes. Dry your feet and massage with lotion or oil.
Take an anti-inflammatory such as aspirin or ibuprofen.
