You wake up in the morning and as soon as your feet hit the floor you get a rude awakening. Heel pain! You already know the drill. You’ve had plantar fasciitis before and you want to prevent it from getting worse before it totally sidelines you from your morning run.

You know you need to call your podiatrist, but you’re so busy you can’t see him for three weeks with your busy schedule.

Here are 3 do it yourself remedies that can reduce the inflammation that causes heel pain.

Cold Therapy

Icing is one of the most important things you can do to reduce inflammation. It reduces pain and swelling. It’s important to begin icing as soon as you feel heel pain.

There are two methods you can use to ice your heel.

  • Ice cup massage- fill a Dixie cup ¾ full of water and freeze. Peel the top down so that about .5 inches is showing so you can easily massage the affected area while holding onto the cup. Ice for about 7-10 minutes three times a day.
  • Use frozen peas as a cold pack- frozen peas are inexpensive and conform to your foot.


  • Use a foot roller  – Theraband Foot Rollers are great because they were specifically made to massage the plantar fascia and you can put them in the freezer so that you get the benefit from the inflammation reducing properties of ice. Of course you can also use a frozen water bottle for this purpose.

Heel Lifts

  • Heel lifts are a good initial solution. Heel lifts raise the heel in the shoe decreasing the Achilles tightness by effectively shortening it.

Once you’ve applied one or more of these quick solutions, call us at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

For more information about heel pain in runners download our eBook, "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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