7 Common Tips to Overcome Plantar Fasciitis (pain in sole of the foot) and Heel Spur (Heel Pain)
Plantar fasciitis and heel spur can be very challenging conditions specially when you have to juggle the responsibilities of work and home as an executive mum. Lets discuss some of the simple yet effective ways to tackle plantar fasciitis and heel spur, in this blog. 

Rest: When the fascia is inflamed it is recommended that you avoid prolonged standing. Avoid activities such as running that cause repetitive loading on the fascia and heel. Instead of running, you can try non weight bearing exercises such as swimming. When your pain subsides and you are ready to resume running start slow and steady, gradually increasing the distance. 
 
Don’t walk barefoot: Walking or standing barefoot on the floor increases the pain as there is no cushioning effect and thus lesser shock absorption for the foot. 
 
Cold compress: A cold pack helps to ease the inflammation in any area and it is true for conditions such as plantar fasciitis and heel spur as well. An easy way to apply a cold pack to the arch or sole of foot or the heel is to roll a frozen bottle of water under the area. If you are travelling and are outdoors just buy the coldest bottle of drink that you can find and use it as a make shift ice pack! Another tip is to always apply a cold pack when you have been standing for a prolonged time and also at the end of the day when the inflammation tends to result from the cumulative stresses of the day. 
 
Avoid high heels: High heels exert additional stresses on the foot, thereby increasing the inflammation, leading to more pain. 
 
Check your shoes: Always wear supportive shoes that can support the foot well during all the daily activities. Check out my blog on shoe health here. If you have flat feet, shoes with inbuilt arch support serve well as they prevent the collapse of the arch of the foot. Orthotics are also a good solution to incorporate arch supports into neutral shoes. 
 
Move your foot: Always move your foot in circles (clock and anticlockwise) and in all four directions (up, down, left and right) before stepping down from the bed after a nights rest or before standing when you have been sitting for a long time. This ensures that the circulation in the area is not slow and it also helps to gradually lengthen the fascia that can shorten overnight. 
 
Stretch: The calf muscle is the key muscle to stretch in plantar fasciitis and heel spur. A shortened calf muscle will cause a pull at the attachment on the heel and in turn cause a tug on the plantar fascia. A simple calf stretches is given below:

Sitting calf stretch:
1. Sit with your legs extended out in front of you.
2.  Pull your feet in towards you from the ankle.
3. You can get an additional stretch by using a towel or yoga belt and placing it around the ball of the foot.
4. Hold the stretch from 15-30 seconds. Repeat 3-5 times in a day or more, if possible.

5. This stretch can be done on one or both feet at the same time.

If you want to know more about these stretching exercises and other easy solutions to manage your heel spur and plantar fasciitis, join my free community where we have done a free training on "Simple solutions to manage your Heel Pain" 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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