How to Relieve The Pain of Plantar Fasciitis ("Heel Spur")

Member

By ducksberry
User-Submitted Article

Article Rating:

(3 Ratings)

Relieve The Pain of Plantar Fasciitis ("Heel Spur")

The pain of Plantar Fasciitis, also known as a heel spur, can be quite intense and can intefere with daily life. Symptoms are sever pain in your heel, usually only one, and it is caused by an injury to the plantar fascii, the tendon on the arch of the foot.

Surgery is rarely necessary to relieve the pain of plantar fasciitis, and home treatment ususally provides relief from the severe heel pain.

Experts say that the causes of Plantar Fasciitis vary from sudden weight gain to injury, to flat feet, to tight calves.

Difficulty: Easy

Instructions

Things You'll Need:

supportive shoes or inserts
ice (a frozen water bottle works great)
a golf ball

Step 1

Supporting your feet will help relieve the pain of plantar fasciitis. Make sure you are wearing shoes with enough support in the arch. Shoes should not bend. If you've had your heel pain symptoms for a while, it may be a good idea to visit a speciality shop that deals in shoes for people with foot pain and problems.
Step 2

To loosen the inflammed tissue, which will help to relieve the pain, try massaging your foot by putting a golf ball under your arch and rolling it around for 10 minutes.
Step 3

To help reduce the pain and inflammation associated with plantar fasciitis, a frozen bottle of water works great to roll under your arch for about 5 minutes. Then rest it on the painful (heel) area for 10 minutes.

Tips & Warnings

Be sure to stretch your calves, especially before you get out of bed in the morning.
If you can take them, over-the-counter pain relievers such as Tylenol or Motrin may be helpful for both the pain and inflammation. Consult your doctor for more information about medications.
If your symptoms are severe and are not alleviated in a few weeks, you should consult your doctor.

Resources