The most common cause of heel pain is plantar fasciitis, the famous inflammation of the band of fibrous tissue that runs along the bottom of your foot. Heal heels faster with these three simple remedies:

Morning wall stretch



Chris Philpot

Stand barefoot in front of a wall, as shown. Press into the wall with both hands and lean forward, feeling stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat. (Get more great stretches and expert advice to reach your walking goals in Walk Off Weight .)

Freeze and roll



Chris Philpot

Freeze a small water bottle. Cover it with a towel and place the arch of your foot on top of it. Slowly roll bottle beneath arch of foot for about 5 minutes at a time. Switch sides and repeat.

MORE: 6 Simple Moves To Ease Sciatica

Rub it out



Chris Philpot

Use both thumbs to apply deep pressure along arch of the feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat.

MORE: The 30-Second Foot Pain Fix

If your foot pain isn't improving or worsens after 2 weeks, a podiatrist or orthopedist can prescribe additional therapies to alleviate discomfort and prevent recurrence.

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