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The most common cause of heel pain and heel spur is a condition called plantar fasciitis. This is for inflammation of the plantar fascia Latin. The plantar fascia is a broad band of connective tissue under the foot and that makes your bow. Due to a number of different sources of the plantar fascia is excessively stretched and paste this constant pulling results in inflammation and pain in the heel to the point where the ligaments of the heel. Over-pronation of the foot (flat feet + rotation within the foot and ankle), tight calf muscles, as well as aging and obesity are major causes of over-stretch the plantar fascia. There are many ways to treat heel pain, heel spurs and plantar fasciitis, including cortisone injections and surgery. In most cases, plantar fasciitis relief can be achieved through self-help from a series of simple, easy steps, most of them by train to the reduction of the plantar fascia is to: 1 Rest, reduced activity: When plantar fasciitis any activity which may aggravate the problem. This includes walk long distances to walk up or down stairs, running, sports, etc. If you want to keep fit Swimming is the most secure, were properly addressed until the heel pain. Or you can ride a bicycle or a stationary bicycle exercise. Basically, try to be as little as possible on their feet, so that the plantar fascia to heal itself. 2. Ice cream (be combined with the heat) Use an ice pack and apply to the heel wound for 5-10 minutes at a time 3 to 4 times a day. Ice reduces the inflammation of plantar fasciitis heel. To help reduce chronic inflammation, no, you can try to alternate between ice and heat. Place an ice pack on the heel for 5 minutes and then switch to a warm compress (or foot bath of warm water) for 5 minutes. Do this for about 20-30 minutes a day and will be a considerable relief to heel pain. 3. Roll a tennis ball (or rolling pin) with footMany people with plantar fasciitis experience a sharp pain in the heel in the morning when the first steps after getting out of bed. This pain comes from the strengthening of the plantar fascia that occurs during sleep. Stretching and massaging the plantar fascia before exiting help heel pain for the rest of the day! Massage the plantar fascia can simply throwing a tennis ball (or rolling pin) under the foot, all the way from heel to be carried out for the toes. You can not use this session or down by a lot of pressure on the bow, or even up until it's too much trouble it causes. Keep the ball or rolling pin under your feet for about 5 minutes. 4. StretchYour towels next year, plantar fasciitis is stretching the plantar fascia with a towel. Place a rolled towel under the ball of one foot, keeping both ends of the towel with his left hand and right. Next, slowly pull the towel to you as your knee straight (the other knee), can be folded. Hold for 15 to 20 seconds. Repeat 4 times and move the other foot, if necessary. (E 'always good to do these exercises on both feet, although only experience heel pain in the leg, as this will help prevent the problem returning to heel the other foot!) 5. Tight calf muscle stretch the calf muscles is an important factor for plantar fasciitis. That is why this particular exercise heel pain is very important. Stand facing a wall with his hands on the wall at eye level. Put one leg on a step behind the other leg, holding your heel on the floor. Sure that the leg remains straight at all times. Now, bend the knees, the front leg slowly lowering your body until you feel a bit 'in the calf of the back leg. Hold for 15 to 20 seconds. Repeat the 4-calling. Do the same for the other leg. Now you are ready to face the day! Please make sure not to go barefoot at home in the morning, in order to negate all the hard work and to aggravate the plantar fasciitis. Enter your shoes or sandals of support when you did the pain exercises. You can repeat any heel pain exercises during the day, if you wish. For example, the first tennis ball can be done, as you watch TV or read the newspaper. There is another exercise of plantar fasciitis, you should do is that when the elongation of the Achilles tendon. Stand on a step with both feet on the step itself and slowly lower your heels on the edge of the step, how to relax the muscles of the calf. Hold this stretch of about 15 to 20 seconds, then pull the calf muscles get a little heel 'back to the height of the step. Repeat the 4-calling. Please note that stretching exercises should create a feeling of pulling, you should never feel pain! 6. Taking an anti-inflammatory drugs, such as IbuprofenTo ease plantar fasciitis and heel pain, you can take an anti-inflammatory ibuprofen, as Advil or Nurofen contains. This is a short term fix that will reduce the inflammation of the plantar fascia. To achieve, you have to do all the other measures, such as stretching, ice, orthotics etc. for pain relief from long-term heel problem. For many people, ibuprofen is quite heavy in the stomach, and, therefore, these drugs should be taken in moderation. 7. We lose some weightAs great to get in a couple of more weight to tilt. The combination of weight gain and the aging process means that investing a lot of additional stress to our muscles and ligaments in the feet, legs and back. Most people tend to over-prone because of the weight. Pronation (flat feet) is the leading cause of plantar fasciitis and pain. Therefore, from harvesting to reduce the tension on the plantar fascia. 8. Wear the right shoes footwearSupportive the utmost importance, especially with age. Floppy shoes causes of instability of the ankle when walking and contributes to the problem of pronation, resulting in heel pain and other foot problems. A shoe good support, curved only at the forefoot of the sole should be firm and elsewhere), especially the back of the shoe (heel when standing still. Many companies advertise the shoes shock absorption and cushioning the main advantages of Sport () shoes. Stability is more important than the damping! 9. Use a night Splint plantar fasciitis night splint holds the foot at 90 degrees while you sleep. The goal of the tracks on the foot and calf muscles are stretched during the night to keep. Usually During the rest of the plantar fascia and calves tend to simplify and shorten. So if you wake up in the morning and the first steps have moved the band at once, so that the sharp pain in the heel. The problem with night sticks is that can be very unpleasant. That is why they are so called sock night splints on the market that are more portable than rigid splints at night. 10. Wearing orthotics in your shoes research showed that contributes by far the most effective way to treat pain heel, heel spurs and plantar fasciitis in a corrective shoe. orthoses are designed to solve the problem of over-pronation, the leading cause of plantar fasciitis and pain. orthoses support the strings and control abnormal movement of the foot, so that reduce tension in the band of the plantar fascia. Especially when combined with daily exercises, orthotics will provide assistance that suffer most of heel pain. orthoses may be obtained by a foot specialist (podiatrist). These are the custom orthotics and are usually very difficult. Today, there are soft orthotics on the market that are EVA and the form at the bottom of the form of support, such as body heat and weight. This orthoses are already soft and can be very effective in treating plantar fasciitis . They are available without prescription in pharmacies and specialist websites.

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