Massaging and using ice on your foot will also help to relieve the swelling and pain in your foot. One way that I found to massage and ice my foot at the same time is to freeze a bottle of water, wrap it in a towel, lay it on the floor and roll it back and forth (like a rolling pin) across the bottom of your foot. Now, if you can find a willing family member you can always have them give you a nightly foot rub. If that isn't an option, this is one hell of a good reason to go get a really nice pedicure. When the hurting is particularly bad, like after you have had to walk or stand for a long time, ice will often ease it. You can rest your foot on an ice pack or freeze small bottles of water and then roll them under the foot. The principle of 5 minutes on, 5 minutes off is good with ice For this exercise you must to get a frozen bottle of water and place it below one foot. Roll your foot more than the bottle. The movement and the temperature will help ease any pain that you have in your heels, and also help avoid future injuries. As mentioned earlier, Plantar Fasciitis is an ailment that is often associated with the symptoms of Heel Pain and Heel Spurs. The Plantar Fascia is a flat band of fibrous ligaments located under the foot that connects the heel bone to the toes. This dense strip of tissues acts like a bow-string that spans the arch of the foot to give it support. Millions of people suffer from painful heel spurs. The heel bone is the largest bone in the entire foot. Its placement causes it to absorb a lot of shock and pressure. With every step you take, your heel is subject to contact with the hard surface. H Some natural treatments for heel and bone spurs would include cold compresses to relieve swelling. Some tea tree oil could be useful in massage the affected areas, as well, and healthy diets need to be followed to reduce extra weight in case this contributes to gait abnormalities. More conventional treatments would include prescribed inflammatory drugs to relieve the pain. Some doctors might even recommend personalized biomechanics support, too, like heel lifts or orthotics. The difference between bone spurs and heel spurs treatment would be that if bone spurs limit motion, removal of the spurs through surgery might be needed, too. I personally have a distinct problem with #2, going barefoot causes plantar fasciitis. Recent dialogue has grown over whether actually barefoot walking/running is better for you. The explanation put forth my physical therapist Damien Howell is that when you step on something rough or sharp, your foot and leg muscles contract until you are off of the object; however wearing shoes, you don't feel the objects and your muscles get weak. This explains perfectly why after years of being on my feet without acquiring plantar fasciitis, that when I went to practically living in my flip-flop sandals, my heel muscles inflamed-they were weak. Heel spurs and plantar fasciitis aren't the same, though. While causes and symptoms of heel spurs may exist, plantar fasciitis usually just comes with some stabbing pain. Spurs are actually calcium deposits that come about whenever the plantar fascia is stretched further from the bone of the heel. Extreme stress or use on this foot area can increase the chances of getting heel spurs. When people hear about heel pain treatment, many assume that it's just a matter of getting better fitting shoes. Nothing could be farther from the truth. In reality treatments may vary and the core problem that needs be addressed may be caused by heel spur symptoms. We have a wide variety of arch supports for heel spurs. The best arch support for heel spurs will have good shock absorption and off load the pressure to your heels. We have over the counter arch supports and custom molded orthotics which helps reduce the pain associated with heel spurs. Make an appointment today with a specialist to find out which heel spurs arch support is best for you! Determining the underlying cause of heel pain is crucial to eliminate this foot problem. In case, the pain persists for more than a week or two, it may be a symptom of severe foot ailment and requires urgent medical treatment. Any advise for heel spurs caused from Planter Fasciitis? I was already over weight and quit smoking and gained more weight. I want to walk to lose the weight but it is so painful. I walk through the pain and it just makes it worse. I went to the foot doctor and had those painful shots. My insurance will not pay for the shoe inserts from the doctor and they are $350. Any suggestions? Most of the podiatrists suggest a physical exam of the foot for this crisis, perform X-ray evolution, padding or tapping, and prescribe orthotics, perform surgery is required depends on the condition.