1. FOOTWEAR!!!!! If you are wearing poor footwear, you will never get better. This is the NUMBER 1 thing to look at. Do your shoes have adequate cushioning under the heel (2cm of rubber/sponge). Do they have support in the arch? Are they in good condition and not worn through the sole? Good joggers like ASICS, BROOKS, NEW BALANCE are the best shoes to get into for your heel pain.
  2. RICE. Yes, you guessed it. If you heel pain is acute (<3 months) then REST (reduce activity), ICE (20mins, 2-3 x day), Compression (FS6 sock*) and ELEVATION (feet above your heart).
  3. *FS6 socks are a compression sock that you can pick up at our clinic reception for $22.50. They are great for people who are allergic to strapping or find it hard to strap their feet. The FS6 is cut off at the toe and ankle and provides compression and arch support.
  4. Voltaren Emulgel: Please ask your pharmacist if you are ok to use Voltaren gel as it is an anti-inflammatory gel. We suggest you ICE at night, apply the Voltaren Emulgel to your sore spots then GLAD WRAP/CLING WRAP around your heel and go to bed. This will allow the gel to work it’s magic overnight without getting it all over your sheets or absorbing into socks.
  5. LOW DYE foot strapping is a fabulous way to strap and support the painful arch and heel. Check out our video HERE on how to strap yourself at home. You will need 5cm wide sports strapping tape to do this.
  6. STRETCH your calf muscles. 9 times out of 10 when we see heel pain in the clinic, our patients have tight calf muscles. Stretching out your calf muscles will make a HUGE difference.
  7. WEIGHT LOSS: Now this is a tough one but I have to mention it. If you are carrying excess weight, no matter what you do, you will struggle to get rid of your heel pain. The difference of 5 to 10kg on your foot load is significant. If you are overweight, please speak with your doctor or dietician about a plan to help you lose weight and reduce the load on your feet.