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10 Steps to Effective Relief From Plantar Fasciitis(Heel Pain) 
The most common cause of heel pain and heel spurs is a condition called Plantar Fasciitis.This is Latin for inflammation of the Plantar Fascia. The Plantar Fascia is the broad band of fibrous tissue that runs under the foot and that forms your arch. Because of a number of different factors the plantar fascia are being overly stretched and this continuous pullingresults in inflammation and pain at the heel bone, at the point where the ligaments insertinto the heel bone.Over-pronation of the feet (fallen arches + rolling inward of the feet and ankles), tight calf muscles, as well as aging and being overweight are the main causes for the plantar fasciabeing overly stretched.There are many ways to treat heel pain, heel spurs and Plantar Fasciitis, including cortisoneinjections and surgery. However, in most cases Plantar Fasciitis relief can be achievedthrough self-help by following a number of easy, simple steps, most of which are aimed atreducing the pulling of the plantar fascia:
1. Rest, reduced activity:
 When you have Plantar Fasciitis avoid any activity that can further aggravate the problem.This includes walking for long distances, walking up or down stairs, running, sports etc. If you want to keep fit swimming is the safest activity, until your heel pain has been treatedproperly. Or you can ride a bike or a stationary exercise bike. Basically, try to be as little onyour feet as possible, allowing the plantar fascia to heal itself.
2. Ice (can be combined with heat)
 Use an ice pack and apply it onto the sore heel for 5-10 mins at a time, 3 to 4 times perday. The ice will reduce the Plantar Fasciitis inflammation in the heel area. To help reduceany chronic inflammation, you can try alternating between ice and heat. Place an ice pack onthe heel for 5 minutes and then switch to a hot pack (or hot water foot bath) for another 5minutes. Do this for about 20-30 minutes per day and you'll notice some considerable heelpain relief.
3. Roll a tennis ball (or rolling pin) under the foot
 Many people with Plantar Fasciitis experience a sharp heel pain in the morning, when takingthe first steps after getting out of bed. This pain comes from the tightening of the plantarfascia that occurs during sleep. Stretching and massaging the plantar fascia before standingup will help reduce heel pain for the rest of your day! Massaging the plantar fascia can bedone simply by rolling a tennis ball (or rolling pin) under the foot, all the way from the heelto the toes. You may do this sitting down, applying a fair amount of pressure onto the arch,or even standing up as long this causes not too much discomfort. Keep rolling the ball or pinunder the foot for about 5 minutes.
4. Towel stretch
 
 
Your next Plantar Fasciitis exercise is stretching of the plantar fascia using a bath towel. Puta rolled up towel under the ball of one foot, holding both ends of the towel with your left andright hand. Next, slowly pull the towel towards you, while keeping your knee straight (theother knee may be bent). Hold this position for 15 to 20 seconds. Repeat 4 times andchange to the other foot, if necessary. (It's always good to do these exercises on both feet,even if you only experience heel pain in one foot, as this will help prevent the heel problemto come back in your other foot!)
5. Stretch your calf muscles
 Tight calf muscles is a major contributing factor to Plantar Fasciitis. Therefore this particularheel pain exercise is very important. Stand facing a wall with your hands on the wall atabout eye level. Put one leg about a step behind your other leg, keeping your back heel flaton the floor. Make sure this leg stays straight at all times. Now bend the knee of the frontleg slowly, lowering your body until you feel a stretch in the calf of the back leg. Hold thestretch for 15 to 20 seconds. Repeat 4 times. Do the same for the other leg.Now you're ready to face the day! Please make sure you don't walk barefoot at home in themorning, as this will undo all the hard work and aggravate your plantar fasciitis. Wear shoesor supportive sandals as soon as you have done the heel pain exercises.You can repeat any of these heel pain exercises during the day, if you wish. For example thetennis ball rolling can be done as you watch TV or read the paper.There's one more plantar fasciitis exercise you may want to do which is called the AchillesTendon stretch. Stand on a step with both feet on the same step and slowly let your heelsdown over the edge of the step as you relax your calf muscles. Hold this stretch for about 15to 20 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 4 times.Please note that stretching exercises should create a pulling feeling, they should never causepain!
6. Take an anti-inflammatory drug, like Ibuprofen
 To ease Plantar Fasciitis and heel pain you can take an anti-inflammatory that containsIbuprofen, like Nurofen or Advil. This is a short term fix that will help decrease theinflammation of the plantar fascia. You still need to do take all the other measures such asstretching, ice, orthotics etc to achieve long term pain relief from your heel problem. Formany people Ibuprofen is pretty heavy on the stomach and therefore these drugs should betaken in moderation.
7. Lose some weight
 As we get older we tend to put in a bit of extra weight. The combination of weight gain andaging means we put a lot of extra tension on our muscles and ligaments in the feet, legs andback. Most people tend to over-pronate because of weight gain. Over-pronation (fallenarches) is the main cause of Plantar Fasciitis and heel pain. Therefore by losing weight youwill decrease the tension on the plantar fascia.
8. Wear the right footwear
 
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5ofthem

I wold rate this, but I can't see how. Okay except for telling someone to take medicine...can cause many people problems. Was looking for new infor

reply08 / 26 / 2009
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