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If heel pain comes on suddenly and is severe, alert your doctor to make sure it’s not something that needs immediate attention, such as a torn tendon. Otherwise: Do stretches that soothe.

Gently pull the foot toward you, holding for 15 to 30 seconds. Switch sides. • Heel raise on the stair: Stand on a bottom stair. Move your feet back so that your heels fall off of the edge.

Put it on your heel three to four times a day for 15-20 minutes at a time. Or you can fill a shallow pan with water and ice and soak your heel in it for 10-15 minutes a few times a day.

Heel bursitis treatment depends on the cause, but it usually involves resting your foot so it has time to heal. Other treatments can help relieve pain and stretch your Achilles tendon.