When it comes to finding solutions for heel pain caused by plantar fasciitis or spurs, the treatment options can seem endless and confusing.

It’s a double-edged sword: luckily there are plenty of affordable ways you treat your heel pain that can make a huge difference in its severity and duration, but on the flipside, there is no one solution that works for everyone. And to make it more complicated, while one treatment may work temporarily, others can be more effective over the long term.

The most important thing is to take immediate action when you notice heel pain rather than waiting and allowing it to get worse. Here are some remedies ranging from free to $30 to help you on your way to healing.

*Note: now all of these ideas will work for everyone, and some of them simply help manage symptoms of heel pain rather than treating the root cause. It’s important to work with your doctor to create a treatment plan just for you whenever you experience severe or prolonged pain.

1. Icing

Icing is a go-to solution for many types of injuries and ailments. It can help reduce inflammation and pain,

You can ice away heel pain for free by putting ice cubes in a plastic bag and holding it to the bottom of your foot, or invest $19.95 in Ice Therapy Slippers to make the process much easier and more comfortable.

Icing is usually seen as a temporary way to alleviate symptoms rather than treating them in the long term.

2. Stretching

Stretching is one of the top-recommended home remedies for heel pain. And its effectiveness has been well documented in research over the past several decades. We recommend stretching at least twice daily, including first thing in the morning, and before doing any exercises.

We’ve pulled together tons of FREE resources to help you learn the best stretches for heel pain.

3. Heel Seats

Heel Seats are one of the top orthotic inserts if you have heel pain, especially from plantar fasciitis. In a clinical study, they were shown to be twice as effective as one of the top brands you find in drugstores.

Heel Seats are the only shoe inserts that use patented Fascia Bar Technology — a small lump in the insert that applies therapeutic pressure to the base of your heel, where it meets the arch of your foot.

Heel Seats cost only $29.95, plus they are 100% guaranteed, so there is no risk to try them, even if they don’t end up working out for you.

4. Self-massage

Getting a foot massage professionally can run up to $100 an hour, but having your partner massage your feet or even giving yourself a massage can also be helpful!

Massage can help temporarily reduce the pain in your feet, and it promotes blood flow to the area which can be helpful in the long-term healing of an injury.

You can massage your feet absolutely free, or get a massage ball so that you can massage hands-free while sitting in a chair. Massage balls are only $19.95 for a three-pack, which works out to be around $6.5 each.

5. Rest

Resting is one of the best things that you can gift to yourself if you have heel pain — and in general, it’s free! If you notice heel pain developing after a long run, take a few days off before doing your next workout.

Unfortunately for people who have very active jobs, resting can be quite costly in that you have to miss work. If your pain is so severe that you are unable to function in your role, see if you may be able to use sick days or short-term disability to rest and recover.

6. Compression

While there’s not a ton of evidence that compression specifically aids in the healing of plantar fasciitis, some people find that compression provides soothing support and added comfort. Compression works by applying pressure to the fascia of your foot and heel, which can help improve circulation and provide extra support.

You can test out compression using an Ace bandage or something similar that you may already have at home, or try out our medical-grade Compression Socks (which truly are the most comfortable socks you’ll ever wear).

7. Immobilization

It’s common to see someone get a cast after breaking a leg or arm — this is a form of immobilization. In the case of heel pain, some people find it helpful to “immobilize” their foot or heel for a while, which is a way to allow it to rest even if you’re doing a mild activity.

Medical casts and braces can be very expensive, but it might be something that your health insurance covers if your doctor agrees that immobilization might be helpful. Otherwise, an Ace bandage or something similar that you have lying around your home may also help.

8. NSAIDs (anti-inflammatories)

Anti-inflammatories will do little to cure heel pain but can provide at least a little bit of pain relief in the short term for some people. Over-the-counter medicines like Advil and Aleve help reduce swelling and inflammation in your feet, and can reduce the pain as well. Typically you can find NSAIDs for around $5 a bottle at any drug store or supermarket.

9. Foot exercises

While exercises like running and jump rope can worsen heel pain, doing exercises to strengthen your feet can help improve conditions like plantar fasciitis. The marble exercise is one of our favorite ways to work the muscles of your feet.

10. Switching shoes

While a good pair of shoes usually cost more than $30, just switching to a different pair of shoes that you already own can be helpful to improve your heel pain. Plantar fasciitis sufferers should look for shoes that fit properly, have relatively inflexible soles and have sufficient arch support.

If you don’t currently own a pair of shoes that fit the bill, you can sometimes find like-new name brand shoes at thrift stores like Goodwill for less than $30.

With so many expensive gimmick treatments out there, it’s hard to tell what’s true and what’s a myth when it comes to heel pain treatments. We always recommend that people with mild heel pain start out with affordable home remedies like stretching and icing before looking towards pricy advanced treatments.

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But what’s even more interesting is, statistics show that women are affected by heel pain significantly more frequently than men.

This fact brings about a range of questions that leave you in wonder. What causes heel pain in women? Why do women experience it more frequently? What exactly is going on? If you are a woman afflicted by heel pain, you’re in the right place so keep reading.

Why are women more prone to heel pain than men?

Physiologically, women and men have very similar feet — so why is heel pain so much more common in women?

Unsurprisingly, one leading cause of heel pain in women is high heels. We all know that wearing high heels can be uncomfortable, and taking them off after a long night is a huge relief. But it goes beyond temporary comfort or pain: research has found that people who regularly wear high heels have a greater plantar fascial thickness, which is a strong indicator of plantar fasciitis. So in some cases, the increased likelihood of developing plantar fasciitis has little to do with being a woman, and more to do with the shoes you wear.

Other common types of women’s footwear may also be to blame in some cases. Even without high heels, shoes that are narrow in width or with pointy toes can re-shape the foot and change the alignment, leading to issues like heel pain, bunions, and hammertoe.

So, one of the best ways women can reduce their chances of developing heel pain is to make sure that they are wearing supportive footwear with sufficient space and cushioning.

It is also incredibly common to develop heel pain during pregnancy due to rapid weight gain. While it’s completely healthy to gain weight during pregnancy, it can contribute to gait imbalances and added pressure to the heels. That’s not to say that pregnant people (or anyone who has developed heel pain after weight gain) need to lose weight in order to address the problem. Most cases of plantar fasciitis can effectively be treated at home without weight loss by using home remedies like orthotic inserts, stretching, icing, and rest.

Common causes of heel pain in women

So you’re a woman who has heel pain, and it may have developed from regular daily lifestyle factors. But “heel pain” isn’t one single condition, and treatments depend largely on which specific condition has developed.

Plantar fasciitis

Plantar fasciitis is a condition that affects the plantar fascia, a ligament that connects your heel and front of the foot. This ligament goes through a lot of wear and tear as you walk, stand, run, and jump. Plantar fasciitis can develop for a wide number of reasons, including regular wear and tear, sports injuries, or lifestyle factors that are common for women, like wearing high heels or pregnancy.

Haglund’s deformity

Haglund’s deformity is another heel pain condition that is most common in women during their middle age. Also known as retrocalcaneal exostosis or “pump bump”, it is characterized by the enlargement of the bone where the Achilles tendon meets the heel bone. High heels are a common culprit of this condition as well, which is one reason it may be more common in women than men. Unlike plantar fasciitis, which causes pain on the bottom of the heel where it meets the arch of the foot, Haglund’s deformity causes pain at the back of the heel where it meets the ankle.

Flat feet

Flat feet are also closely linked to heel pain in women. This condition refers to little or no arch in the bottom of the foot, which may be due to genetics or improper footwear.

Foot and ankle arthritis

Arthritis is another condition that affects women much more frequently than men. In fact, women are 3x more likely to develop rheumatoid arthritis, especially during middle age. Rheumatoid arthritis is an autoimmune condition that commonly causes inflammation and pain in the joints, sometimes including the joints of the foot, ankle, and heel.

Effective ways to reduce heel pain for women

Although heel pain is incredibly common for women, most people are able to resolve it at home with a few months of simple and natural remedies.

Wear properly-fitted shoes

Ill-fitted shoes are one of the most common causes of a wide variety of heel pain conditions. Opt for heels no taller than 1.5″ inches, and make sure that there is sufficient cushioning, proper arch support, and enough flexibility in the sole of the shoe that your feet can move naturally. Wearing the correct size of shoes is important too. If your shoes are too tight it may impact your gait or alignment, which can lead to heel pain.

Adding orthotic inserts is another great way to ensure that you are getting the proper support for your feet. Opt for something that adds cushioning and helps bring your feet into proper alignment, like Heel Seats.

Stretch your feet daily

Just like the rest of your body, it is necessary to stretch your feet. Heel pain often includes a severe feeling of tightness in the arch and heel of the foot, and regular stretching can provide short-term relief as well as contribute to long-term healing.

It is especially important to stretch and warm up your feet before and after you exercise.

Physical therapy:

If at-home remedies aren’t working for you, physical therapy is a great option to address your heel pain. Physical therapists will conduct an assessment and create a custom treatment plan to help improve gait and mobility.

If you are a woman with heel pain, you are not alone! Your heel pain may be caused by footwear or lifestyle conditions, or it may be completely unavoidable and caused by genetics. Whatever the cause of your heel pain, it’s important to address it quickly and visit a medical professional if it persists.

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