The dreaded heel pain! There are only a hand full of reasons that your Plantar Fascia gets inflammed. We’ll skip that for now. I’m guessing all you want to know is how to get rid of it.
1. Stretch IT!
Bending the toes back while trying to get your knee to the wall is important to fully stretch the Plantar Fascia out. Simply dropping your heel off of a step won’t cut it.
The hard part is that you will have to hold this stretch for minimum of 2 minutes, 4 to 6 times a day.
2. ICE IT
I hear of people using frozen water bottles and bags of frozen peas. Those methods work just fine; however, I find it works better to submerge the whole foot in a bowl of just cold tap water for 10 minutes before bed. No ice needed in the bowl.
3. Other stuff
You can go online and learn how to kenisio tape the foot. I’m not a big fan of that. The research is also pretty sketchy at best.
Heel inserts to reduce the impact. They work. Do not walk barefoot. That will only makes it worse.
The graston skin scraping method. This works wonders, but it is painful.
Foam rolling the calf. Find a few pressure points in the calf, hold the position for 60 seconds before moving to the next point.
All else fails: find a really good foot doctor!