Best Remedies for Heel Pain

Sore knees can be frustrating and sore ankles will stop you running. But sore heels can be the worst of them all, causing a surging pain every time you take a step. To help try and relieve the discomfort, here are some of the best remedies for heel pain. 

How does heel pain happen?

Heel pain can strike regardless of who you are, from athletes to office-workers and everyone in between.

The pain itself comes in many forms, ranging from a sharp stabbing feeling or a throbbing ache in the heel, through to a tight cramp that happens whenever you walk.

What causes heel pain?

There are a range of reasons why you may be experiencing heel pain, these include:

  • Excessive pressure from extended periods standing or walking.
  • Arthritis, gout and other inflammatory diseases.
  • Existing problems like plantar fasciitis and haglund’s deformity.
  • Bone spurs and fractures.
  • Strained or torn muscles.
  • Bursitis.

Best remedies for heel pain

When treating the symptoms of heel pain, regardless of how it was caused, the below remedies are designed to provide relief.  

Wearing insoles

Heel pain is exacerbated by excess pressure on the heel when standing, walking and moving, and often by incorrect posture in the foot itself.

A quality insole with adequate support will help to re-align the foot to a suitable posture, while also redistributing pressure from the heel to relieve pain and help recover from injury.

The ErgoPad Weightflex 2 is ideal for arch pain, flat feet, poor foot posture and sole pain.

Bauerfeind insole for heel pain

Stretches and exercise

Stretching and exercising the muscles in and around your heel will help to relieve pain by reducing tension and helping increase blood-flow.

Some ideal exercises/stretches for heel pain include

  • Toe towel grabs
  • Foot flex
  • Calf stretches
  • Golf ball roll

The right footwear

It’s difficult  to overstate the health benefits of a proper fitting pair of shoes. The shoes you wear each day for work or for leisure, as well those you wear while exercising, should meet the following recommendations: 

  • Stable arch support.
  • Cushioned soft heel.
  • Padded around ankle itself.
  • Firm grip on sole of shoe.
  • Wide fit with room at the toes.

 Bauerfeind insole for heel pain

The RICE method

The basic physio principle of rest, ice, compress, elevate is especially helpful for heel pain, in particular the first two.

Putting an ice pack on your heel and arch post-exercise will help to reduce inflammation and ease pain, while resting for at least 20 minutes between long periods of standing will allow the muscle to recover from any strain.

For the compression component, the therapeutic effects of VenoTrain micro compression stockings begin at the foot: the comfort sole provides special pressure relief zones at the heel and the ball of the foot.


There are a range of ingredients that help to reduce inflammation and combat heel pain long-term. These include ginger, turmeric and garlic.

Including these in your diet, as well as reducing the amount of salt you’re consuming, will help to give your body more resilience to heel pain and inflammation.

Do you have private health? Most private health extras will cover Bauerfeind Products, check to see if yours is includedBauerfeind Private Health Insurance Inquiry

Bauerfeind products are developed at our innovation and manufacturing facility in Zeulenroda, Germany. Based on years of scientific research, our award-winning braces and support garments are highly recommended by medical professionals and athletes worldwide.

For assistance selecting the right product for your needs, book a video consultation with a Bauerfeind expert: Book Video Call, or call us on 1300 668 466

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