How To Get Rid Of Heel Pain Caused By Plantar Fasciitis / Heel Spurs

1. Do not go barefoot.
2. Do not wear shoes without a good arch support, i.e., flip-flops.
3. Apply ice (20 min.) to bottom of heel 2 times every evening.
4. Stretch calf muscle morning and evening. An easy way to stretch the calf muscle is to stand backwards on a stair edge with the balls of your feet on the edge and your heels hanging off the step (much like a diver standing backwards on the edge of a diving board). Then shift most of your body’s weight onto the calf you are stretching and relax that calf while keeping the knee straight until the heel moves downward toward the step below. Hold for 10 seconds and repeat 3 times for each leg.
5. In the evening while you are sitting watching TV roll a golf ball under your bare foot to massage the bottom of the arch (plantar fascia).
6. Avoid prolonged standing or walking until heel pain abates.
7. If these measures fail to relieve all of your heel pain, order a Heel-Right™ Plantar Fasciitis Support.
   

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