I may have plantar fasciitis...Relief..?!

I may have plantar fasciitis...Relief..?

It hurts like hell...It hurts the most when I get out of bed in the morning...or walk alot, run etc....

The bottom of the foot has a long tenden that goes from the heal to the ball of the foot

plantar fascitise can lead to a heal spur
if left untreated

you need to stretch the foot

get a can of soup the two serving size
place it on the floor on it's side
while sitting down put your foot on it and roll it back and forth
do not put much weight on it at first gradually put more and more weight on it

do this for 5 min's 2 times a day

nexted while sitting put your foot as far back as you can while keeping your toes on the ground and stretch out the bottom of your foot this will also do the back of the calf

next while sitting and bare foot
it would help if you were on bare floors
put a tea towel on the floor
and now take your foot and move the towel back and forth
have the towel side ways and with your foot at the right edge of the towel have your foot to the left and pull the towel to the right
do this over and over again once you have covered the length of the towel do it the other way.
Keep your heal in one place and just move the end of your foot.to the left to the right
this will strengthen your foot muscles


you need to get arch surports the best ones are the custom made ones but if you can not afford them you can go to the drug store in the foot section and get some there
they will not last very long but they only cost 10 to 20$$

if your heal is very sore they have incerts for heal spurs and they have a spot in the middle of where the heal goes that will come out so there is no presure on the heal

as for pain releif
you can take advil
it works the best
before you do the exercises and before you go walking put heat on it for 20 mins this will lengthen the tenden
when you are done put ice on it for 10 min
you can use the ice for 10 min every 1/2 hour as needed for pain.

when I had this the only way I could even walk was on heals
so I made sure they were wedge heals
with your heal raised it takes the presure off of the tenden
but it will shorten the tenden if you do not do the stretching that you need to do

hope this helps