I have never personally had plantar fascitis; however, a member of my family had it and he was told to roll the sole of his foot over a bottle for a few minutes each day. He did and it seemed to help him. It's worth a try, anyway, as it doesn't cost anything but a little bit of time, right? Hope you get relief soon and God bless you. (10/31/2008) Often a doctor will prescribe (non-steroidal) anti-inflammatory medication such as ibuprofen. A program of home exercises to stretch your Achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of recurrence. Healing can take anywhere from a few weeks to several months, depending on the severity of the spur and how diligently it is treated. Patients who are overweight or those who put off seeing a doctor for a diagnosis are more likely to suffer for a longer period and are also more likely to have the pain come back. Invest in a quality pair of orthotic inserts. These are available over the counter, or can be ordered specially from your podiatrist. There are heel cup insert, insoles and custom orthotics that can provide the proper support your feet need to heal and prevent heel spur flare ups. This involved lots of book reading, looking through endless publications and carrying out a wide variety of Web searches. From all the material revealed I needed to set up for myself exactly what would work and exactly what wouldn't. A few of this took self practice with great deals of experimentation and my reasonable share of incorrect starts (sprinkled with a smattering of goods objectives). Using shoes that are too tight can cause aching feet. Considering that your feet have the tendency to be smaller early in the day, purchase any brand-new shoes later on in the day, when your feet will be larger. Usually, heel spurs come about due to abnormal pronations. People who have flat feet usually get heel spurs more often. Interestingly enough, people who have extremely high arches have higher risks of getting heel spurs, as well. Both of these conditions stress out the plantar fascias where they connect to the bones of the heels. The additionally bony growth would be how the body reinforces the fascias. It is important to understand that both pronation and supination are part of a normal, healthy walking pattern! Pronation (rolling inward) acts as a shock absorbing process and supination (rolling outward) helps to propel our feet forward. The best way of treating the painful condition of heel spurs is exercises. There are special exercises and techniques for those who are suffering from the pain of heel spurs. Exercising helps to increase the flexibility of your body and prevent injuries. There are some recommended exercises to deal with the condition of heel spurs. Plantar fasciitis is a painful condition in which there is irritation and swelling of the thick tissue at the bottom of your foot-called the plantar fascia. Your plantar fascia is a strong band of tissue that connects your heel bone to your toes, which also help support the arch of your foot. Since it is difficult to rest, a vicious cycle is set up where the situation is aggravated with each step. In severe cases, the heel may become swollen. The problem progresses rapidly and is much easier to treat when it has just begun, rather then when it has become a chronic problem. Painkillers mask the pain and cause you to continue to stress and injure your Heel Spur and plantar. This only makes things worse. It is understandable that people need relief from the pain, so if you have to take painkillers try to restrict them to times when you are sleeping Our feet are under constant stress, having to bear the entire weight of our body, which doesn't just make bone spurs in foot extremely painful and discomforting, but also increases the chances of their formation. In fact, the chances of a bone spur developing in our feet are a lot more compared to the other parts of our body. Heel spur, for instance, is one of the most common and painful foot bone spur, which can develop as a result of a range of activities - including the use of inappropriate footwear.