Heel pain from exercise may be caused by stress fractures, bruising of the bottom of the foot or running on flat feet; the most common cause, though, is a condition called plantar fasciitis, in which the muscles connecting the heel and the middle of the foot become inflamed. As with most sports injuries, the basic treatment for heel pain is rest, ice, compression and elevation. Depending on the nature of your injury, there might also be other things you can do to help yourself heal faster and prevent reinjury when you return to exercise.
Step 1
Stop exercising until you no longer have any pain in your heel. Avoid any activity that aggravates your injury. Talk to your doctor about whether it is safe for you to walk on your injured foot; if not, use crutches until your doctor says you no longer need them.
Step 2
Cover an ice pack in a towel and apply it to your injured heel. Ice the area for 20 minutes at a time, four to eight times a day. Don't apply ice directly to your skin.
Step 3
Wrap your injured foot in a compression bandage to reduce the swelling. Ask your doctor how long you should continue to wear the bandage and how tightly you should wrap it. Also ask about night splints designed for plantar fascia patients -- they stretch the muscle gently while you sleep.
Step 4
Elevate your foot above the level of your heart as often as you can during the few days immediately following your injury in order to lessen swelling.
Step 5
Wear stable shoes without heels at all times. They should have an inflexible midsole and a more flexible ball and toe area. Wear them whenever you are standing or walking, and avoid going barefoot until your heel recovers.
Step 6
Talk to your doctor about orthotics. If you injured yourself by exercising on flat feet, you may need custom orthotics to prevent future damage and to help your foot recover.
Step 7
Roll the bottom of your foot over a golf ball to massage the tense muscles and increase blood flow. Ask your doctor or physical therapist how hard you should press and how long you should continue this exercise. Ask about additional physical therapy exercises that would be helpful for your particular condition.
Tips and Warnings
- Follow all instructions from your doctor or physical therapist. Use alternate cardio exercise to stay in shape while you recover. Swimming, cycling, resistance training and rowing put little pressure on your heels and are unlikely to aggravate your heel.
- Returning to the exercise that caused the injury before your heel has fully recovered can delay your recovery or worsen your pain. Wait to resume the activity until your doctor gives you permission.
Things You'll Need
- Ice pack
- Towel
- Compression bandage
- Golf ball
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