Plantar Fasciitis / Jogger’s Heel. How To Get Rid of The Pain in The Heel

The athletes very often suffer from the plantar fasciitis (“jogger’s heel”), which is caused by inflammation of the plantar fascia, the area of tissue that connects the heels to the toes.

The symptoms of this condition is a severe and unbearable, sharp pain in the foot, upon walking. The pain can be also felt while standing for long or while climbing the stairs.

It can be caused by abnormal walking patterns, shoes without proper foot support, being flat-footed or having a high arch, obesity, running, tight or tense calves or because of age (it is mostly developed by middle-aged people between 40 and 60 years old).

In order to avoid surgeries or steroid shots, we offer you some really effective natural treatments for plantar fasciitis.

  1. At-home physical therapy

You should perform some extremely beneficial exercises and stretches, which can be done at home. They’ll provide you great relief.


–           Use a towel for support during the stretches.

–           In addition, you should also try toe stretching exercises and calf stretches.

  1. Towel stretches


–           Putting a rolled towel under the ball of the foot, hold the both ends, and keeping the knee straight, pull the towel towards the torso.

–           Hold this position for 15-30 seconds, and repeat it 2-4 times,

Perform this stretches several times during the day.

  1. Calf stretch

This exercise relaxes the calf muscle at the back of the lower leg and the Achilles tendon.


–           In front of a wall, place the hands on it at shoulder level.

–           Placing the affected leg a step behind the other, bend the knee, keeping the back heel on the ground.

–           You should stretch the back leg, holding this position for 15-30 seconds, 2-4 times,

Perform stretches few times a day.

  1. Toe stretches

These stretches work the bottom of the feet.


–           Sitting on a chair, extend the painful leg, placing the heel on the ground.

–           Pulling the big toe back towards the ankle, hold this position for 15-30 seconds, and repeat 2-4 times,

Perform stretches few times a day.

  1. Ice and massage

One of the most effective ways to get significant relief is by applying ice packs on the affected area because the ice soothes the pain and inflammation.

This therapy can be combined with heat therapy, which enhances the relief.


–           Soak the feet in cold water, and then in hot water, finishing the therapy with cold water soak again.

–           As an alternative, you can also apply ice packs and hot compresses.

–           The combination of the ice pack therapy with a massage brings good results, as it will stimulate blood flow and reduce muscle tension and the tendon.

–           The ice pack should be kept on the affected area for 15 minutes, rubbing the place to relieve the pain.


Take some proactive steps to prevent and lower the risk of plantar fasciitis, as follows:

–           Use footwear even when you don’t have to. The supportive shoes can be worn as soon as you wake up, as it avoids the early-morning stabbing pain.

–           If you walk barefoot or wear some unsupportive slippers, the condition may worsen. Your arch should be always supported if you want to get rid of it.

–           If you suffer from plantar fasciitis, you should never wear shoes with lifts and high-heeled shoes.

–           Wear the proper size of shoes, not too tight or too loose, as they may contribute to the development of this condition.

Sources and References:

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