You can, but the waste yarn is way easier and less scary! You'd have to just cut the stitches and place the resulting loops on needles. Also have to make sure it's centered and that you don't lose one.
Why don't you want to use waste yarn??
When asking questions ALWAYS post the name and a link for the pattern if you have it.
There's other ways to knit heels, but you'd need to have the pattern for them. This method is about the easiest one to do, but maybe you don't understand what you're supposed to do. Ask more specific questions and we can help you.
I had knitted a pair of knee high tube socks and instead of ripping part of it back, I thought I could insert a heel to save them. The heelless socks just feel too awkward. But the thought of cutting stitches doesn't appeal to me. So, I think I will make these arm warmers and try again with the socks.
Thanks for the help
Always looking for people to help support my yarn addiction