Self Help Advice For Heel Spurs
and/or Plantar Fasciitis

1. You must never ever go bare foot, even in the shower. You must get yourself some rubber supportive massage sandals with little massaging bumps to wear in the shower. Keep them by your bed and slip your feet in to them first thing, so your heels never touch the floor.
   
   
2. You must never allow inflammation to build up in the plantar fascia. Therefore, if you you get sore during the day, make sure to soak your feet in ice water at night for 10-15 minutes. This works better than cortisone shots.
   
   
3. You must have great flexibility in your achilles tendon and calves because tightness there is transmitted to the plantar fascia as a compensatory effect. Therefore, after walking or warming the calves somehow, you must stretch them while wearing shoes with a good supportive orthotic (never barefoot and never with your muscles cold)
   
   
4. The last issue might be going to a deep tissue massage therapist whom can work to loosen the plantar fascia and elongate the muscles of the calf, particularly one called the "posterior tibialis" which is quite often involved in the formation of heel pain problems.