Step by step guide: the best treatment for sore heels

Heel pain is a common foot concern, which usually manifests as an intense pain when overusing/ placing weight on the heel. Normally, the pain builds up and gets worse if left untreated.

Follow our step by step guide to understand the causes of sore heels, how to best treat them, and help to prevent them from frequently reoccurring.

What is the most common cause of sore heels?

On a daily basis, the pain is most severe after a period of inactivity, such as after getting up in the morning. It can be improved by walking, although it can quickly deteriorate from overuse – standing for a long time, or walking for long distances. A frequent result of overusing the feet is dry, cracked heels, which can cause significant discomfort and pain. 

Whilst only one heel is affected in the majority of cases, some people try to shift their body weight onto the other foot, which subsequently can trigger pain in both heels – studies suggest that around a third of people suffer with pain in both heels.

Aside from overusing the feet, heel pain can be caused by damage to the plantar fascia – a band of tissue under the sole of the foot, which connects the heel bone with the other bones of the foot. This pain is the result of small tears in the tissue, causing the plantar fascia to thicken and become inflamed.

Whilst there are effective ways to treat sore heels at home, it is important to visit a podiatrist for an official diagnosis if symptoms do not improve within a month. The podiatrist then can advise on treatment, such as laser or orthotics, to help improve foot mobility and function.

How should I treat sore heels?

There are several adjustments which can provide temporary relief from heel pain, such as; resting as much as possible, regularly stretching your calf muscles and plantar fascia, applying ice to the affected area, and wearing well-fitted shoes that support and cushion the feet. However, in order to achieve long-lasting results, it is essential to follow a treatment plan - studies show that around 80% of cases of heel pain are successfully dealt with within a year.

Start with the Soothing Foot Soak, a relaxing treat for your feet! The foot soak contains healing Manuka Honey and energising Ginger Extract, used across the Bare Feet range, to soothe and moisturise sore, dry skin. Use this warming soak daily to relax tired, aching feet as well as cleanse and hydrate the skin.

If the heel pain has been provoked by cracks in the skin, it is important to first treat these, then address any persistent pain. The Crack Heel Sealer is an easy, innovative treatment to prevent surface cracks from deepening. The sealant forms a thin, clear barrier on the surface of the crack, whilst the quick dry formula helps to both hydrate and moisturise the skin, providing a skin smoothing effect that lasts all day.

Follow this with the Cracked Heel Balm, a nourishing daily foot cream to help improve the look and feel of cracked heels. Formulated with Lactic and Salicylic acids to exfoliate and renew dead, dry skin, and Coconut Oil and Cacao Seed Butter to moisturise the feet. It is also infused with Manuka Honey to pamper and soften the feet. This is best used as an overnight treatment, so it can get to work while you sleep.

If there are no cracks present, follow the foot soak with the Conditioning Foot Cream, a daily treatment cream designed with moisturising Avocado Oil to hydrate the feet, and help to reduce the build-up of hard skin. It also has antibacterial properties help to keep feet hygienic, healthy and protected. As the skin on the feet is 12 times thicker than on the rest of the body, it is essential to use the foot cream every day for long-lasting results: silky smooth and healthy feet.

For a quick and easy remedy for sore heels, apply the Cooling Foot Spray to your feet and lower legs. Formulated with hydrating Aloe Vera, energising Ginger Extract and healing Manuka Honey, the refreshing mist instantly helps to cool and revive tired, aching feet and legs. It is the ideal product to carry around in your bag, at 100ml, and can be used whenever needed.