heel spur / plantar faciaitis

I had this problem a little while ago (last summer). I fixed it (without taking much time off running) by freezing a water bottle and rolling it under my heel and arch every night. I also incorporated dynamic heel raises. It's best barefoot. Stand where you can drop your heels down (like off a curb) and balance yourdself, then at a moderate tempo raise up on the balls of your feet and hold for 2-3 seconds then at a moderate pace drop down as far as you can go. Slight bouncing is fine. Hold for 3-5 seconds; repeat 10 times. The way my Doc eplained it was: the issue is that mechanically, the achilles does terminate at the heel and the plantar does originate there. Its one system that connects the calf to the arch of the foot so stretching and strengthening it all together should help get you back o your feet and keep it from happening again. Good luck.

I had this problem a little while ago (last summer). I fixed it (without taking much time off running) by freezing a water bottle and rolling it under my heel and arch every night. I also incorporated dynamic heel raises. It's best barefoot. Stand where you can drop your heels down (like off a curb) and balance yourdself, then at a moderate tempo raise up on the balls of your feet and hold for 2-3 seconds then at a moderate pace drop down as far as you can go. Slight bouncing is fine. Hold for 3-5 seconds; repeat 10 times. The way my Doc eplained it was: the issue is that mechanically, the achilles does terminate at the heel and the plantar does originate there. Its one system that connects the calf to the arch of the foot so stretching and strengthening it all together should help get you back o your feet and keep it from happening again. Good luck.