You know something just isn’t right when you wake up every morning dreading those first steps getting out of your bed.

The pain is sharp. The pain is real. The pain is instant. Slowly, as you take a few more steps you find some relief only to go through it all again each and every time you get up from a sitting position.

You’ve got plantar fasciitis and it is not fun. Plantar fasciitis heel brings over one million people per year to a doctor or chiropractor for relief.

While it is often associated with certain sports, plantar fasciitis heel pain is not influenced by gender, nor is it exclusively an athlete’s problem. Sedentary folks find themselves with plantar fasciitis as well.

So, to help, here are 5 easy things you can do right now to help relieve the heel pain that comes from plantar fasciitis.

1. 1. Walk. Yes those initial steps are going to be painful. Sometimes they are very painful, but as you slowly walk you’ll find the pain subside quite a bit with each and every step. Take it slow but keep going.                                                                                                                                                                                                                                                            2.  Roll. Get a tennis ball or child’s play ball, or even a golf ball            and gently roll the bottom of your foot from just behind th         ball of the foot to the heel on the ball.                                                                                                                                                                                                     Start by doing this while you’re sitting and then slowly                   increase the pressure to roll while standing. Do not put                 your full weight into the ball

        3. Stretch. Believe it or not, the pain you feel in your heel from                     plantar fasciitis is associated with your calf muscle. You need                   to stretch those muscles.

One way to do this is to take a towel and roll it into a log                             shape.  Place the ball of your foot on the top of the rolled up                     towel and   drop your heel to the ground to stretch the calf.                       Hold the  stretch for 60 seconds and then switch to the other                 foot.

         4.  Soak. Soak your feet in a warm epsom salt bath. For even                           more benefit, add a few marbles to the water and roll your                       feet on the marbles while you soak. Add some essential oils                     too to help relax or invigorate you.

         5.  Massage. After your foot soak, warm some coconut or olive                     oil between your hands and gently massage the bottom of                         your feet starting with the ball of your foot down through the                 arch to the heel.

Many people find permanent relief following these simple 5 steps on a regular basis. Other helpful tips include reducing the heel height of your shoes, walking barefoot occasionally and losing weight.

If the above methods fail to help, you might want to check out my previous blog on shoe insoles.

Please feel free as always to leave you comments or ask questions.