Ice
Applying ice to the heel in a cold compress is one the best ways to relieve heel pain naturally. The cold temperature has a numbing effect that controls pain and inflammation.
Furthermore, ice is effective in reducing pain associated with foot tendonitis, plantar fasciitis and a bone spur.
Make a cold compress by putting some crushed ice in a plastic bag, then wrapping it in a thin cotton towel. Apply this pack on the painful area for about 15 minutes. Repeat a few times a day or as needed.
Another option is to freeze a bottle of water and roll it over the painful area for 10 to 15 minutes. Repeat as needed.
Massage
Massage is another simple, natural treatment for heel pain. While it is not a long-term treatment option, it provides quick relief from pain. Massage also will relax the muscles, release the pressure, reduce the stiffness and improve blood circulation.
You can massage your painful heel any time of the day, and it is recommended particularly before going for a run, after exercising and before going to bed. For massaging, you can use any kind of oil, such as olive, coconut, sesame or mustard oil.
Stretching Exercises
In many cases, stretching exercises can help reduce the pain and promote quick recovery. It even strengthens the muscles and tendons in your foot to prevent further pain.
One of the best stretching exercises for heel pain is the “standing wall stretch”.
Stand barefoot several feet away from and facing a wall.
Using both your hands, press into the wall.
Placing one foot forward, slowly lean and feel the stretch along the back of your leg and heel.
Hold this position for 30 seconds.
Switch sides and repeat.
Do it 10 times on each side to get relief from heel pain.
Epsom Salt Soak
An Epsom salt soak can bring instant relief from heel pain. The magnesium sulfate crystals help reduce pain, swelling and inflammation. Furthermore, the heat of the warm water promotes relaxation.
Mix 3 tablespoons of Epsom salt in a tub of warm water.
Soak your foot in it for 15 to 20 minutes.
Pat dry your foot and apply some moisturizer.
Gently massage your heel for 5 minutes.
Repeat 2 or 3 times a week until the pain is gone completely.