Having tight calf muscles can also be a hidden cause of heel pain If the calf muscles can't absorb the constant pounding of running, jumping or other high impact exercises, the shock goes to the heels. Stretch out your calf muscles by standing on the bottom stair and holding onto the banister or other stationary object for support. Lower your heels over the edge of the step as far as you can comfortably go and feel a nice stretch. Next rise up onto your toes. Repeat this twenty to thirty times each day and you might find yourself heeled of heel pain for good. Heel pain generally falls into two conditions, pain beneath the heel and pain behind the heel. To help alleviate the pain, shoes should have good arch support and a slightly raised heel. They must fit well on the front, back and sides of the foot, ideally with shock-absorbent soles, rigid sides and supportive heel counters. Remember to buy the proper shoes for a particular activity and to wear them for that purpose, and replace your shoes regularly as needed. Old and worn shoes commonly lead to heel problems. You Might Also Like Where to Buy Photo Caption Walking shoes are available at prices to suit everyone. When you have Plantar Fasciitis avoid any activity that can further aggravate the problem. This includes walking for long distances, walking up or down stairs, running, sports etc. If you want to keep fit swimming is the safest activity, until your heel pain has been treated properly. Or you can ride a bike or a stationary exercise bike. Basically, try to be as little on your feet as possible, allowing the plantar fascia to heal itself. You can repeat any of these heel pain exercises during the day, if you wish. For example the tennis ball rolling can be done as you watch TV or read the paper. Heel pain is an attention grabber. It can debilitate you. It will make you miserable. It will also make your family miserable. After all, you will likely complain about it for months before seeking treatment. The explanations of heel pain are many, only rivaled by the number of treatments you can find online. So what is causing the pain in the bottom of YOUR heel? You should discuss your individual situation with your doctor. However, by having basic knowledge of a few fundamentals, you will be able to have a more educated discussion regarding your condition. Heel pain can be caused by a variety of conditions. Having heel pain can sideline you from your favorite sports, interrupt your workout routine and even make walking difficult. The first step is to have the cause of your heel pain diagnosed. Once you know what is causing your pain you can take the appropriate steps to control your symptoms. However, there are some general things that help with most kinds of heel pain. Rest Night splints - the splint is fitted to the calf and foot; the patient keeps it on during sleep. Overnight the plantar fascia and Achilles tendon are held in a lengthened position; this stretches them.