The good news about heel pain is that if it is addressed appropriately and with regularity it can be resolved within months. The first step in proper heel care is rest. Whenever possible do your best to avoid walking or standing for long periods of time. However, rest does not mean keeping your feet immobile. Stretching your feet and calves is key to reducing heel issues, while simultaneously improving flexibility in the affected foot. While lying in your bed, loop a towel around the affected foot. Keeping your knee straight, pull back on your toes with the towel. Repeat three times on each foot even if the other is not causing you discomfort. To address your calves stand on a stair with your heels hanging of the step with feet slightly apart. You may want to hold the railing for support while lowering your heels until you feel your calves tighten, then hold for forty seconds. Repeat this stretch up to six times twice a day.
Reducing the inflammation in the affected heel will help to relieve pain. Taking a nonsteroidal anti-inflammatory drug like ibuprofen will aid in the reduction of both swelling and discomfort. If you would rather a non medicinal option try wrapping an ice pack in a towel before applying it to the affected area for five to ten minutes.
Additionally you should think about the type of footwear that you are choosing for your feet. Flat-soled shoes should be avoided as they offer no support and could potentially increase your already existing heel issues. Aim for footwear that allows for cushion below your heel and provides a fair amount of support to the arches of your feet. You may also wish to add orthoses to your shoes. These are insoles that fit inside your shoe to support your foot and allow your heel to recover.
If your heel pain persists for a number of weeks without improvement see a podiatrist for further consultation. They will be able to address your specific needs more accurately.