Heel Pain Tips

If you have experienced painful heels try wearing your shoes around your house in the evening. Don’t wear slippers or socks or go barefoot. You may also try gentle calf stretches for 20 to 30 seconds on each leg. This is best done barefoot, leaning forward towards a wall with one foot forward and one foot back.
If the pain persists longer than one month, you should visit a podiatrist for evaluation and treatment. Your feet should not hurt, and professional podiatric care may be required to help relieve your discomfort.
If you have not exercised in a long time, consult your podiatric physician before starting a new exercise program.
Begin an exercise program slowly. Don’t go too far or too fast.
Purchase and maintain good shoes and replace them regularly.

Stretch each foot and achilles tendon before and after exercise.
Avoid uneven walking surfaces or stepping on rocks as much as possible.
Avoid going barefoot on hard surfaces.
Vary the incline on a treadmill during exercise. Nobody walks uphill all the time.
If it hurts, stop. Don’t try to “work through the pain.”