Applying ice to a sore heel may offer some relief. It can help to gently massage and stretch the affected foot before getting out of bed. A sore heel may be caused by plantar fasciitis. If treatments do nothing for a sore heel, an x-ray may be necessary. Shoe insoles can help alleviate sore heels. A heel spur is one of the most common heel problems. Taking a break from high heeled shoes can help ease the pain of a sore heel.